Black beans and rice

Black beans with rice is a hearty blended of garlic, onions and spices make an easy one pot dish prepared on the stovetop along with rice of your choice.  Add other vegetables as you wish and then serve over a bed of spinach for added vitamins and minerals! 

To Healthy Cooking and Eating!

Melissa

P.S. Don’t forget to follow me in the Power of 5 Test Kitchen and join in the happenings!

I am very proud of my Published Power of 5 Test Kitchen Cookbook ~ Caregiver Edition!

” Full of recipes, helpful hints, and the tools you need to promote safe and meaningful engagement for those with those challenged with an illness. Your kitchen can be a place where fun and health flourish, no matter the challenges you face.”

A second more comprehensive cookbook – Power of 5 Test Kitchen Cookbook ~ Your Guide to a Healthy Life,  will be coming out the in early of 2023 with many more tested healthy Power of 5 recipes.  Even a section for healthy Power of 5 Dog Treats!  Melissa’s BowWowOf5 dog treats!

Stay tuned!

Black Bean with Rice – One Pot

Black beans are filled with fiber, vitamins, minerals. An easy recipe to prepare with load of flavors over wild, long or short grain rice.
Prep Time 5 mins
Cook Time 25 mins
Course Main Course, Side Dish
Cuisine Latin
Servings 6 Servings
Calories 269 kcal

Ingredients
  

  • 1 tsp Olive oil Use vegetable broth instead of oil
  • 1 med Onion
  • 2 cloves Garlic, minced May use already prepared.
  • 1 cup Uncooked short grain rice May use white, long grained or short grain rice
  • 2 cups Vegetable broth, low sodium Organic, no fat
  • 3.5 cups Black beans, canned, well drained, rinsed
  • 1 tsp Cumin, ground More to taste
  • ¼ tsp Cayenne pepper More to taste
  • 14.5 oz Canned diced tomatoes Low sodium, optional
  • Bed of fresh spinach or greens per bowl when serving This is optional

Instructions
 

  • Heat oil or vegetable broth in a pan over med heat.
  • Chop onions and mince garlic add to saucepan and cook for 5 minutes.
  • Stir in rice, cook together for another 2 minutes
  • Add vegetable broth and bring to a boil. Cover and then reduce heat to a simmer , cook until the rice is done, liquid is absorbed, about 20 minutes depending on the rice you use. You may need to lower the heat and add water or broth as needed.
  • Stir in beans, diced tomatoes then spices until well blended and the desired temperature.
  • Serve over a bed of fresh spinach or greens

Notes

Melissa’s Modifications

This easy to prepare one pot recipe is nutritious and delicious! Full of fiber, antioxidants, vitamins, and protein.  Add other vegetables as desired –  I added diced tomatoes to my Black beans and rice.   
Another modification that you may consider is adding  a high protein plant-based sausage such as Fieldcrest brand or Tofurky brand. If you have not tried either of these, this might be a good recipe to try with. Just remove casing on the sausage, slice and add at the end until desired temperature. No additional cooking of the plant-based sausage is necessary.
Note:  Regarding nutritional values: I replace the olive oil with vegetable broth. nutritional values are based on how the recipe is written. No added sausage. 

Nutrition

Serving: 6Calories: 269kcalProtein: 11.4gFat: 2.3gSaturated Fat: 0.2gSodium: 362.4mgFiber: 112.7gSugar: 3.6g
Tried this recipe?Let us know how it was!

 

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Black Bean and Rice -One Pot

Black beans with rice is a hearty blended of garlic, onions and spices make an easy one pot dish prepared on the stovetop along with