This dish is a good source of carbohydrates, protein, and fiber, and is relatively low in fat. here’s How-to Pump-up Rice and Beans. Pumping up the flavor of this recipe can be a good way for variations of flavor. However, it is important to note that the oil and salt used in this recipe can contribute to an overall high calorie count, so it’s a good idea to use them in moderation. Using lower sodium black beans can make a difference in terms of the overall salt content of the dish. Regular canned black beans can contain a high amount of added salt, which can contribute to the overall sodium content of the dish. By using lower sodium black beans, you can significantly reduce the amount of sodium in the dish and make it a healthier option. Based on user reviews from various sources, Walmart’s Great Value brand may taste the best.
Rice (White) and Black Beans
Pumping up the flavor of this recipe can be a good way for variations of flavor.
Equipment
- Medium or Large Pan with lid
- Rice Cooker Optional
Ingredients
- 1 cup white rice: 8 oz
- 1 15. 25 oz can black beans: drained and rinsed.
- 1 tbsp olive oil
- 1 small onion: diced
- 2 cloves garlic: minced
- 1 tsp cumin
- 2 cups water
- to taste salt
- to taste pepper
Optional Ingredients for More Flavor
- ½ tsp chili powder, paprika or coriander: adjust to taste
- 2 tbs cilantro, parsley, or basil: chopped fresh
- ½ Lime Squeeze the juice of 1/2 lime over the dish before serving.
- 1 tsp hot sauce: adjust to taste
- ¼ cup salsa
- ½ avocado diced, for topping
- 2 tbs grated cheese over the dish: Your choice: cheddar, Monterey Jack, or queso fresco
Instructions
Rice Cooker Method
- Heat the olive oil in a pan over medium heat. Add the onion and cook until softened, about 5 minutes.
- Add the garlic and cook for another minute, until fragrant.
- Stir in the cumin, salt, and pepper, and cook for another minute.
- Transfer the cooked onion mixture to your rice cooker.
- Add the rice, black beans, and 2 cups of water to the rice cooker. Stir to combine.
- Close the lid of the rice cooker and turn it on.
- Once the rice cooker has finished cooking, let it sit for 5 minutes with the lid on.
- Fluff the rice with a fork, then serve the rice and black bean mixture in bowls, garnished with fresh cilantro, if desired
Pan Method
- Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until softened, about 5 minutes.
- Add the garlic and cook for another minute, until fragrant.
- Stir in the cumin, salt, and pepper, and cook for another minute.
- Add the rice to the pan and stir to coat with the onion mixture.
- Pour in the water and add the drained and rinsed black beans. Stir to combine.
- Bring the mixture to a boil, then reduce heat to low, cover the saucepan with a lid and let it simmer for 18-20 minutes, or until the rice is tender and the water has been absorbed.
- Once done, remove the saucepan from heat and let it sit for 5 minutes with the lid on.
- Fluff the rice with a fork, then serve the rice and black bean mixture in bowls, garnished with fresh cilantro, if desired.
Notes
Serving Size
The serving is based on a 1/2 cup or 4oz serving. The actual size depends on whether this a side dish or the main course. The important thing is to make sure that you are eating enough to feel satisfied and fueled for the day or evening ahead.Adding Vegetables
- Bell peppers: diced red, yellow, or green bell peppers can add a sweet and crunchy texture to the dish.
- Corn: Fresh or canned corn can add a sweet and crunchy flavor to the dish.
- Carrots: Grated or diced carrots can add a sweet and crunchy flavor to the dish.
- Zucchini: Grated or diced zucchini can add a subtle flavor and texture to the dish.
- Tomatoes: Fresh or canned diced tomatoes can add a juicy and tangy flavor to the dish.
- Spinach: Fresh or frozen spinach can add a nutritious and flavorful boost to the dish.
Method:
- Prepare the vegetables of your choice, such as diced bell peppers, corn, carrots, zucchini, or others.
- Heat the olive oil in a saucepan over medium heat and cook the onion and garlic as directed in the recipe.
- Stir in the prepared vegetables and cook for 2-3 minutes, or until they start to soften.
- Add the rice, black beans, water, and any other desired spices and seasonings.
- Bring the mixture to a boil, then reduce heat to low, cover the saucepan with a lid and let it simmer for 18-20 minutes, or until the rice is tender and the water has been absorbed.
- Once done, remove the saucepan from heat and let it sit for 5 minutes with the lid on.
