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This quick and easy 30-minute recipe for black beans and rice is a satisfying, delicious, and cost-effective vegetarian meal. It’s perfect as a standalone dish or as a filling for a burrito bowl.
Preparation Time: 5 minutes Cooking Time: 25 minutes
Total Time: 30 minutes
Servings: 6
Ingredients
- 1 teaspoon of olive oil
- 1 chopped onion
- 2 minced cloves of garlic
- ¾ cup of uncooked white rice
- 1 ½ cups of low sodium, low fat vegetable broth
- 3 ½ cups of drained canned black beans
- 1 teaspoon of ground cumin
- ¼ teaspoon of cayenne pepper
Instructions
- Heat the olive oil in a saucepan over medium-high heat. Add the chopped onion and minced garlic, and cook until the onion has softened, which should take about 4 minutes. Stir in the rice to coat it with the oil, and cook for an additional 2 minutes.
- Pour in the vegetable broth and bring the mixture to a boil. Cover the saucepan, reduce the heat to a simmer, and cook until the liquid is absorbed. This should take about 20 minutes.
- Stir in the black beans, ground cumin, and cayenne pepper, and cook until the beans are warmed through.
Nutritional Information: Calories: 140, Total Fat: 1g, Saturated Fat: 0g, Sodium: 354mg, Total Carbohydrate: 27g, Dietary Fiber: 6g, Total Sugars: 1g, Protein: 6g, Vitamin C: 3mg, Calcium: 39mg, Iron: 2mg, Potassium: 298mg
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