Black Beans and Rice

Vegetarian
Gluten Free
Dairy Free
Health score
17%
Black Beans and Rice
20 min.
6
422kcal

Suggestions


If you're looking for a deliciously hearty yet simple dish to satisfy your hunger, look no further than our Black Beans and Rice recipe. Perfectly embodying vegetarian and gluten-free attributes, this meal is not only satisfying but also incredibly wholesome. Quick to prepare in just 20 minutes, it's an ideal choice for busy weeknights or a leisurely weekend lunch. With each serving loaded with protein and fiber from the black beans and enriched with the subtle spices of cumin and garlic, it's a comfort food that doesn’t compromise on nutrition.

Imagine the fragrant aroma of sautéed onions mingling with garlic, creating a savory base that brings your kitchen to life. The delightful combination of black beans simmering in chicken broth with a splash of red wine vinegar will have you coming back for seconds. Whether you serve it as a side dish or as the main attraction on your table, Black Beans and Rice serves beautifully with a sprinkle of fresh scallions for an added burst of flavor and color.

This dish promises to be a crowd-pleaser, appealing to both the vegetarians and the meat-lovers alike. So gather your ingredients and get ready to impress your family or guests with this effortless yet delectable meal that's sure to become a regular favorite in your home!

Ingredients

  •  bay leaves 
  • 0.5 teaspoon pepper black freshly ground
  • 30 ounce black beans undrained canned
  • cup chicken broth 
  • tablespoon garlic clove minced
  • 0.3 teaspoon ground cumin 
  • teaspoons kosher salt 
  • 2.5 tablespoons olive oil 
  • cup onion chopped
  • tablespoons red wine vinegar 
  • cups rice long-grain

Equipment

  • food processor
  • sauce pan
  • blender

Directions

  1. In a medium saucepan, combine 4 cups of water with 1 teaspoon of the salt and 1 teaspoons of the olive oil. Bring to a boil. Stir in the rice, cover, and reduce heat to low. Cook for 20 minutes or until the rice is tender. In a large saucepan, heat the remaining olive oil over medium heat. Saut the onion, green or red pepper, and garlic until the vegetables have softened, about 5 minutes.
  2. Add the beans, broth, vinegar, bay leaves, black pepper, cumin, and remaining salt. Cover and bring to a boil. Reduce heat to low and let simmer for 10 minutes; remove the bay leaves. Spoon the beans over the rice and sprinkle with the scallions, if desired.
  3. Serve warm.Tip: For a quick black bean soup, follow this recipe. Then remove the bay leaves and process the mixture in a blender or food processor until smooth. Instead of serving it with rice, spoon a dollop of sour cream onto each serving and sprinkle with sliced scallions.

Nutrition Facts

Calories422kcal
Protein12.97%
Fat14.56%
Carbs72.47%

Properties

Glycemic Index
25.86
Glycemic Load
30.37
Inflammation Score
-5
Nutrition Score
14.642608646465%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.44mg

Nutrients percent of daily need

Calories:422.43kcal
21.12%
Fat:6.79g
10.45%
Saturated Fat:1.04g
6.53%
Carbohydrates:76.06g
25.35%
Net Carbohydrates:64.94g
23.61%
Sugar:1.39g
1.54%
Cholesterol:0.78mg
0.26%
Sodium:1469.85mg
63.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.61g
27.22%
Manganese:1.11mg
55.35%
Fiber:11.12g
44.49%
Folate:96.6µg
24.15%
Phosphorus:236.46mg
23.65%
Copper:0.43mg
21.61%
Iron:3.44mg
19.11%
Vitamin B1:0.27mg
17.7%
Magnesium:69.27mg
17.32%
Selenium:11.65µg
16.64%
Potassium:564.88mg
16.14%
Vitamin B2:0.23mg
13.69%
Vitamin B6:0.23mg
11.45%
Zinc:1.54mg
10.24%
Vitamin B3:2mg
9.99%
Vitamin B5:0.93mg
9.33%
Calcium:79.62mg
7.96%
Vitamin C:6.26mg
7.59%
Vitamin E:0.93mg
6.23%
Vitamin K:3.98µg
3.79%
Source:My Recipes