growing up fit, healthy & plant strong

Basic Black Beans & Rice

Posted by on Jul 26, 2013 in Main Dishes, Recipes | 0 comments

Basic beans and rice: a humble dish that is nonetheless satisfying, healthy, and delicious when lovingly prepared. Sofia loves it (as she adores beans), and anything easy to prepare that is healthy, and that pleases the girl is a winner in our house. Here is my basic black beans rice recipe — most of the ingredients are optional, except for the onions, rice and beans!  I generally use white rice (though brown rice would be healthier — I simply haven’t found a way to cook brown rice to my liking).

I often cook this recipe when I’m feeling lazy or have little left in the house to cook, forgetting how delicious this meal is in its own right!  Enjoy, and feel free to adapt and embellish as you see fit — vegan sour cream or soft warm tortillas would also go great with this meal.

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Basic Black Beans & Rice

A simple, hearty recipe that is my go-to dish when I have little time or few staples.

00:30
00:10
00:20

High cal Calories 592kcal

Low fat Total Fat 8g

Low sat-fat Saturated Fat 1g

chol Free Cholesterol 0mg

Low sodium Sodium 45mg

High carbs Total Carbohydrate 110g

Serving size 337g Calories from fat 69kcal Fiber 19g Protein 22g Sugar 4g
5 servings

Ingredients

  • 2 c long-grain rice, cooked
  • 1 T olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 medium red pepper, diced
  • 3/4 c corn (frozen or fresh)
  • 1 T cumin
  • Salt to taste
  • 2 cans of low-sodium black beans, drained and rinsed
  • 1/2 avocado, diced
  • 3 T cilantro, chopped

Directions

  1. Heat the oil in a skillet over medium heat. Add onion, and sauté until translucent.
  2. Add garlic cloves, and sauté briefly.
  3. Add red pepper, cook for approximately two minutes, then add corn.
  4. Add salt and cumin, and sauté for a few minutes, until vegetables are cooked (I like the red pepper and corn to still have a bit of a crunch).
  5. Add black beans, stir and cook until heated through.
  6. Put a scoop of rice on a plate, add bean mixture, then top with a bit of avocado and cilantro.

 Basic Black Beans & Rice

 

 

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