Modified Caribbean Rice and Beans

Modified Caribbean Rice and Beans

Preparation time: 10

Cooking time: 60

Number of servings: 8-9

Carbon Footprint (per serving): 0.37 kgCO2e

Ingredients

  • 1 tin of kidney beans in water (220g drained weight).
  • 6 spring onions.
  • 150g basmati rice.
  • 1 medium onion, chopped.
  • 1/2 teaspoon salt.
  • 3 teaspoons reduced fat coconut milk.
  • 1 clove garlic, chopped.
  • 2.5 to 3 cups water.
  • 4 sprays olive oil.

Method

  1. Empty kidney beans into a colander and rinse with tap water.
  2. Warm a lidded cooking pot at low heat and spray with 4 sprays of olive oil spray.
  3. Add onions, garlic, spring onions and fry for 2 minutes or until fragrant.
  4. Stir in the rice for 2 minutes, then pour in the kidney beans and reduced fat coconut milk.
  5. Add water and stir with wooden ladle for 1 minute.
  6. Bring to boil on high 3- 4minutes, cover the pot with lid and leave to simmer for 20-25 minutes or until the water has been absorbed and rice is fluffy.
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Equipment

  • Access to kitchen hob.
  • Colander.
  • Lidded cooking pot.
  • Wooden Spoon (or other stirring utensil).
  • Chopping board.
  • Sharp knife.
  • Teaspoon or  teaspoon measurer.
  • Weighing scales.
  • Cup or cup measurer.

Considering Carbon Footprint

Carbon footprint (per serving): 0.37 kgCO2e. This is the same as making 10 mugs of tea.*

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*Calculations made using the Carbon Footprint Calculator created by the Consumer Data Research Centre at University of Leeds.

Nutritional Information

Energy (kcal / kJ): 71kcal / 300kj
Total Fat (g): 0.5
of which saturated fatty acids (g): 0.1
Carbohydrates (g): 414
of which sugars: 1.1
Dietary fibre (g): 1.6
Protein (g): 2.6
Salt (g): 0.21

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