RECIPE: NOURISHING NICARAGUAN GALLO PINTO! Yield: 4-‐6 servings Preparation time: 10 minutes Cooking time: 50 minutes INGREDIENTS: 1 large onion, finely chopped ½ red bell pepper, diced ½ green bell pepper, diced 1 ½ cup brown rice, uncooked 2 sprigs cilantro, chopped 2 cloves garlic 1 can kidney beans, rinsed and drained 2 tbsp olive oil 1 tsp cumin 1 cup water salt, to taste pepper, to taste FOOD GROUPS: Vegetables and Fruit: 0.5* Grain Products: 0.9* Meat and alternatives: 0.5* *In accordance to Eating Well with Canada’s Food Guide DIRECTIONS: Put the brown rice in a pot with 2.5 cups of hot water and bring to a boil, then lower the heat and bring to a simmer. Cook for 40 minutes. • In a large skillet, sauté the onions, red and green peppers in the olive oil. • When the peppers are soft and the onions are translucent, add in the garlic. • After one minute, add in the kidney beans and the water and cook for 5 minutes. • Add in the rice and stir the mixture. Then, add in the cumin, salt and pepper and stir again. • Transfer to a serving plate and sprinkle with cilantro. Tip: Add some extra nutrition to this traditional recipe by including more vegetables! Sauté carrots, tomatoes, spinach or zucchini with the bell peppers and add to the rice mixture or steam any combination vegetables of your choice and have it as a side! • ✓ Kidney beans contain soluble fibre, which helps lower cholesterol, stabilizes blood sugar and prevent constipation ✓ Kidney beans are a source of protein ✓ Bell peppers contain vitamin C, which promotes immune health ✓ Cumin has antioxidant properties ✓ Garlic supports heart health 2/10/2014 Nu Serving Size 6 (200g) Amount Per Serving Calories 260 Calories from Fat 50 %Daily Value* Total Fat 6g 9% 5% Saturated Fat 1g Trans Fat 0g Cholesterol 0mg 0% Sodium 250mg 10% Potassium 350mg 10% Total Carbohydrate 43g 14% 25% Dietary Fiber 6g Sugars 2g Protein 9g Vitamin A 0% Calcium 6% Vitamin D 0% Thiamin 15% Niacin 20% • • • • • Vitamin C 35% Iron 10% Vitamin E 6% Riboflavin 6% Folate 15% Vitamin B12 0% * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs: Calories: 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carb 300g 375g Dietary Fiber 25g 30g