⏱ 45 min totalBlack Bean Plantain Rice Bowl
Per 1 serving · 482 g · 12 ingredients
of a 2,000 cal day
- Protein15g9% of calories
- Carbs123g73% of calories
- Fat14g18% of calories
- ✓ Cholesterol free
At a glance
One serving of Black Bean Plantain Rice Bowl (482 g) has 632 calories, with 15 g of protein, 123 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (73% of calories). It is high in protein (30% DV), dietary fiber (68% DV) and Vitamin C (89% DV).
High in
20%+ of the daily value
- Protein30%
- Dietary fiber68%
- Vitamin C89%
- Vitamin E23%
- Vitamin K77%
- Thiamine44%
Good source of
10–19% of the daily value
- Vitamin A18%
- Choline15%
- Calcium12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 medium Plantain
¼ tbsp Canola oil
¼ cup Brown rice
¼ can Black beans- 🥄¼ dash Salt
¼ tsp, ground Cumin seed
¼ tsp Chili powder
¾ cup, shredded Red cabbage
¼ cup, chopped Scallions
¼ fruit Avocado
½ tbsp Cilantro
¼ fruit Lime
Directions
- 1
Preheat the oven to 425°F. Arrange the plantain slices on a parchment-lined baking sheet.
- 2
Cook the brown rice according to the package instructions.
- 3
In a small saucepan over medium heat, warm the slightly drained black beans. Season with salt, cumin, and chili powder. Once bubbling, reduce to a simmer to keep warm.
- 4
Toss the plantains with coconut oil and a dash of salt, then bake for about 15 minutes or until golden brown and slightly caramelized. Set aside.
- 5
To serve, layer the rice, beans, plantains, shredded cabbage, and scallions in bowls. Top with avocado slices, fresh chopped cilantro, and lime wedges.
- 6
Serve fresh and enjoy.
Vitamins & minerals
Amounts for 1 serving (482 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 158 μg | 18% |
| Vitamin C | 81 mg | 89% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 92 μg | 77% |
| Thiamine | 1 mg | 44% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 1 mg | 81% |
| Folate (B9) | 181 μg | 45% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 43% |
| Choline | 82 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 116 mg | 12% |
| Iron | 6 mg | 69% |
| Potassium | 1,810 mg | 39% |
| Magnesium | 202 mg | 48% |
| Phosphorus | 390 mg | 56% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 64% |
| Manganese | 2 mg | 98% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 810 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,478 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 11 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 632 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 120minWalking (3.5 mph)
- 76minCycling (moderate)
- 53minRunning (6 mph)
- 89minSwimming laps
Common questions
How many calories are in Black Bean Plantain Rice Bowl?
One serving of Black Bean Plantain Rice Bowl (1 serving) has 632 calories, which works out to 131 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Black Bean Plantain Rice Bowl high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 9% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Black Bean Plantain Rice Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 104 g of net carbs and 73% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Black Bean Plantain Rice Bowl?
238 mg per serving.
How much sugar is in Black Bean Plantain Rice Bowl?
31 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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