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Virgin Islands Cooking
Carol M. Bareuther

by Carol M. Bareuther

Though beans and rice served separately, lack all the components to make a complete protein, when combined their protein value is equal to fish, poultry or red meat. Dried beans are also rich in iron and their high fiber content can help reduce blood cholesterol. Rice is often fortified with B-vitamins, but unfortunately the white variety, which is most popular, is lacking in the fiber content that the brown form carries.

Yield: 6 servings
Nutrition: 246 calories, 5 grams fat, 0 milligrams cholesterol and 260 milligrams sodium per serving (with ˝ teaspoon salt used for recipe).

Ingredients:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 1 clove garlic, minced
• 1 small green bell pepper, seeded and finely chopped
• 2 tomatoes, peeled, seeded and chopped
• Salt and black pepper, to taste
• 2 cups cooked black beans
• 1 cup uncooked rice
• 2 cups cold water

Method:
Heat the oil in a saucepan and add the onion, garlic and pepper. Sauté until the onion is tender. Add the tomatoes and cook, stirring, until the mixture is well blended and thick. Season to taste with salt and pepper. Stir in the black beans and mix well. Add rice and water, mixing lightly. cover and cook over very low heat until rice is tender and water is absorbed.

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