Estimated Nutrition (whole recipe, rough)
Counts 13 of 16 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Water | not in our table | 0 |
| Marjoram | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 teaspoon parsley
- 4 ounces aduki beans, soaked
- 2 ounces brown rice, soaked
- water, for boiling
- 1 tablespoon vegetable oil
- 1 medium onion, chopped
- 8 ounces carrots, thinly sliced
- 1 tablespoon soy sauce
- 2 tablespoons tomato paste
- 1 teaspoon garlic powder
- 1/2 teaspoon oregano
- 1 teaspoon basil
- 1/2 teaspoon marjoram
- 275 ml bean stock
- salt & pepper
- 1 lb potatoes, Mashed
- =
Directions
Wash the beans and rice in plenty of cold water. Combine about 4 cups of water with beans and rice and cook for 5o minutes or until the beans are soft. Drain, reserving the stock for later.
Heat oil in a skillet. Fry the onions for 3 minutes.
Add the carrots and cook covered for 5 minutes.
Add the cooked beans and rice. Stir well and let saute for a few minutes, ensuring that the mixture does not burn.
Combine the soy sauce, tomato paste, herbs and stock.
Mix well and pour into the skillet. Bring to a boil, reduce heat to very low, partially cover and simmer gently for 30 minutes, stirring frequently to prevent it burning. Add more stock if necessary.
Transfer into a casserole. Top the cooked vegetables with mashed potatoes.
Bake in a preheated oven at 350F for 40 minutes, or until the potatoes are browned.
Serve with vegetables or a green salad.