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


If you're looking for a satisfying and nutritious meal that celebrates the rich flavors of plant-based ingredients, look no further than our Black Beans and Rice Your Way! This hearty dish is not only vegetarian, vegan, and gluten-free but also brimming with delicious textures and vibrant colors that will please both your palate and your eyes. With a glorious combination of roasted sweet potatoes, perfectly cooked black beans, and fluffy long-grain rice, each bite offers a delightful balance of flavors and nutrients.

What sets this recipe apart is its customization potential. You can throw in your favorite veggies, spices, or sauces to make it your own. The toasted pumpkin seeds add a delightful crunch while contributing healthy fats and protein, making this dish an powerhouse for any meal of the day—be it a nourishing side dish, a fulfilling lunch, or the main course.

Not only is this dish accessible and easy to prepare, but it also reinforces the notion that healthy eating doesn't have to be dull. You and your loved ones can gather around the table and enjoy a colorful and wholesome meal that is sure to impress. So roll up your sleeves and get ready to cook up a delightful culinary creation that everyone will rave about!

Ingredients

  • cups kemp's black beans 
  • teaspoons olive oil 
  • cup pumpkin seeds green hulled toasted () (also called pepitas; not )
  • 0.8 teaspoon salt 
  • pound sweet potatoes 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