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Black Beans And Brown Rice Healthy Recipe

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Black Beans and Brown Rice Good For Heart Health Pritikin
Black Beans and Brown Rice Good For Heart Health Pritikin from www.pritikin.com

Description

Black beans and brown rice is a classic dish that is not only a delicious comfort food but also a healthy meal option. This recipe is packed with nutrients, protein, and fiber, making it a perfect choice for a vegetarian or vegan meal. The combination of black beans and brown rice provides a complete protein source and the dish can be served as a main dish or a side dish.

Prep Time

The prep time for this recipe is approximately 10-15 minutes.

Cook Time

The cook time for this recipe is approximately 30-40 minutes.

Ingredient

The ingredients needed for this recipe are as follows:
  • 1 cup of brown rice
  • 2 cups of water or vegetable broth
  • 1 can of black beans
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 tablespoon of olive oil
  • 1 teaspoon of ground cumin
  • 1 teaspoon of chili powder
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 1/4 cup of chopped cilantro
  • 1 lime, juiced

Equipment

The equipment needed for this recipe are as follows:
  • A medium-sized pot with a lid
  • A large skillet or frying pan
  • A wooden spoon or spatula
  • A measuring cup and spoons
  • A sharp knife
  • A cutting board

Method

  1. Rinse the brown rice in cold water and drain.
  2. In a pot, bring 2 cups of water or vegetable broth to a boil.
  3. Add the brown rice and stir.
  4. Reduce the heat to low, cover the pot, and simmer for 30-40 minutes or until the rice is tender.
  5. While the rice is cooking, heat the olive oil in a large skillet over medium heat.
  6. Add the chopped onion and garlic and sauté for 2-3 minutes or until the onion is translucent.
  7. Add the ground cumin, chili powder, salt, and black pepper and stir.
  8. Add the can of black beans (undrained) and stir.
  9. Cook for 5-7 minutes or until the beans are heated through and the mixture is thickened.
  10. Remove from the heat and stir in the chopped cilantro and lime juice.
  11. Fluff the cooked brown rice with a fork and serve with the black bean mixture on top.

Notes

This recipe is a great base for adding additional vegetables such as bell peppers, tomatoes, and corn. You can also add some salsa or avocado on top for extra flavor. Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

Nutrition Info

The nutrition information for this recipe is as follows:
  • Calories: 300
  • Protein: 9g
  • Fat: 5g
  • Carbohydrates: 54g
  • Fiber: 10g

Recipe Tips

To save time, you can use canned brown rice or pre-cooked brown rice. Also, you can use dried black beans instead of canned, but you will need to soak them overnight and cook them separately before adding them to the recipe. Finally, you can adjust the spices and seasonings to your liking, adding more or less chili powder and cumin depending on your taste preferences. Enjoy!

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