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Hearty Black Beans and Rice Dish

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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

  1. 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.
  2. 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.
  3. 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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