Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 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 |
| Chicken | 100g cooked | 165 |
| Navy Bean | 1/2 cup (91g) cooked | 127 |
| Lentils | 1/2 cup cooked (99g) | 115 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Green Onion | 1 medium (110g) | 44 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Red Bean | 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 cup dried small red beans
- 1/2 cup dried lentils
- 1/4 cup dried white navy beans
- 1/4 cup split peas
- 8 cups chicken broth
- 1/3 cup instant minced onions
- 2 teaspoons crushed basil leaves
- 1 teaspoon ground black pepper
- 1/4 teaspoon cumin powder
- 1/4 teaspoon garlic powder
- 1/8 teaspoon ground ginger
- 1 bay leaf
- 2/3 cup uncooked rice
- Sliced green onion tops for garnish (optional)
- =
Directions
Wash beans and combine with 6 cups water in Dutch oven. Bring to a boil and boil 5 minutes. Remove from heat; let stand 30 minutes. Drain. Return beans to saucepan. Add chicken broth and spices. Bring to a boil. Cover, reduce heat, and simmer 45 minutes. Add rice and continue simmering for an additional 45 minutes for brown rice, 25 minutes for parboiled rice, or 20 minutes for regular-milled rice, or until beans and rice are tender. Adjust seasonings to taste. Garnish each serving with sliced green onion tops, if desired.