Black Beans and Rice Your Way

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
49%
Black Beans and Rice Your Way
1500 min.
4
685kcal

Suggestions


Welcome to a delightful culinary adventure with our Black Beans and Rice Your Way! This vibrant dish is not only a feast for the eyes but also a wholesome, nutritious option that caters to a variety of dietary preferences. Whether you're a vegetarian, vegan, or simply looking for a gluten-free meal, this recipe has you covered. With its rich flavors and satisfying textures, it’s perfect for any occasion—be it a cozy family lunch, a hearty side dish, or a main course that will impress your guests.

Imagine the aroma of sweet potatoes roasting to perfection, their natural sweetness complementing the earthy black beans. The addition of toasted pumpkin seeds adds a delightful crunch, while the fluffy long-grain rice serves as a perfect base to soak up all the delicious flavors. Each bite is a harmonious blend of protein, healthy fats, and carbohydrates, making it a balanced meal that will keep you energized throughout the day.

Not only is this dish packed with flavor, but it also boasts a caloric breakdown that supports a healthy lifestyle, with a significant portion coming from plant-based protein. So gather your ingredients, roll up your sleeves, and get ready to create a dish that’s as nourishing as it is delicious. Your taste buds will thank you!

Ingredients

  • cups black beans 
  • teaspoons olive oil 
  • cup pumpkin seeds green hulled toasted () (also called pepitas; not )
  • 0.8 teaspoon salt 
  • pound sweet potatoes and into peeled cut into 1/2-inch cubes
  • 2.3 cups water 
  • 1.5 cups rice long-grain white

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Put oven rack in middle position and preheat oven to 450°F.
  2. Toss sweet potatoes with oil and salt, then spread in 1 layer in a large shallow baking pan. Roast, stirring and turning over once or twice, until tender and browned, 35 to 40 minutes.
  3. Bring water, rice, and salt to a boil in a 2- to 3-quart heavy saucepan, then reduce heat and cook, tightly covered, until rice is tender and water is absorbed, about 15 minutes.
  4. Let stand, covered, off heat 5 minutes, then fluff with a fork.
  5. Toast pumpkin seeds in a dry 10- to 12-inch heavy skillet (not nonstick; preferably cast-iron) over moderate heat, stirring, until seeds are puffed and pale golden, 3 to 4 minutes.
  6. Transfer to a bowl and stir in oil and salt to taste.
  7. Reheat black beans, thinning with water if necessary, then serve along with rice, sweet potatoes, pumpkin seeds, and accompaniments, each in a separate bowl.

Nutrition Facts

Calories685kcal
Protein15.49%
Fat14.69%
Carbs69.82%

Properties

Glycemic Index
39.8
Glycemic Load
52.47
Inflammation Score
-10
Nutrition Score
33.990869770879%

Flavonoids

Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:684.9kcal
34.25%
Fat:11.29g
17.37%
Saturated Fat:2.05g
12.79%
Carbohydrates:120.78g
40.26%
Net Carbohydrates:100.55g
36.56%
Sugar:5.05g
5.61%
Cholesterol:0mg
0%
Sodium:511.4mg
22.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.8g
53.61%
Vitamin A:16100.67IU
322.01%
Manganese:2.54mg
126.95%
Fiber:20.23g
80.91%
Folate:283.58µg
70.9%
Magnesium:262.16mg
65.54%
Phosphorus:571.16mg
57.12%
Copper:0.92mg
45.99%
Vitamin B1:0.6mg
40.02%
Iron:6.28mg
34.92%
Potassium:1202.08mg
34.35%
Zinc:4.29mg
28.58%
Vitamin B6:0.49mg
24.62%
Vitamin B5:2.15mg
21.47%
Selenium:14.73µg
21.04%
Vitamin B3:3.41mg
17.04%
Vitamin B2:0.23mg
13.48%
Calcium:111.53mg
11.15%
Vitamin E:1.01mg
6.72%
Vitamin K:4.48µg
4.27%
Vitamin C:3.03mg
3.67%
Source:Epicurious