Rice and beans is a classic and nutritious dish enjoyed by many cultures around the world. It's a hearty, plant-based meal that is rich in protein, fiber, and essential nutrients. This recipe combines brown rice, black beans, and peas with a touch of olive oil, vinegar, and soy sauce for added flavor. It's simple to make and can be a perfect main dish or side.
- Rinse the rice and beans thoroughly before cooking to remove any excess starch and sodium.
- For added flavor, consider using vegetable broth instead of water when cooking the rice.
- If you prefer a spicier dish, add a pinch of chili powder or a few dashes of hot sauce.
- Make sure to cook the beans properly; undercooked beans can be hard to digest.
- You can add other vegetables like bell peppers or carrots to increase the nutritional value and taste variety.
- Let the dish sit for a few minutes after cooking to allow the flavors to meld together.
- Serve with a squeeze of fresh lime juice and some chopped cilantro for a fresh, zesty finish.
There you have it – a delicious and nutritious rice and beans dish that's easy to prepare. This meal is not only satisfying but also packed with proteins and fibers, making it a wholesome choice for lunch or dinner. Enjoy it as is or pair it with your favorite side dishes for a complete meal.
Nutrition Facts | |
---|---|
Serving Size | 290 grams |
Energy | |
Calories 360kcal | 18% |
Protein | |
Protein 16g | 11% |
Carbohydrates | |
Carbohydrates 70g | 20% |
Fiber 14g | 38% |
Sugar 4.21g | 4% |
Fat | |
Fat 16g | 18% |
Saturated 2.31g | 8% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 80ug | 9% |
Choline 63mg | 12% |
Vitamin B1 0.66mg | 55% |
Vitamin B2 0.31mg | 24% |
Vitamin B3 5mg | 33% |
Vitamin B6 0.41mg | 24% |
Vitamin B9 140ug | 35% |
Vitamin B12 0.00ug | 0% |
Vitamin C 11mg | 13% |
Vitamin E 1.11mg | 7% |
Vitamin K 22ug | 19% |
Minerals | |
Calcium, Ca 77mg | 6% |
Copper, Cu 0.48mg | 53% |
Iron, Fe 4.52mg | 41% |
Magnesium, Mg 130mg | 31% |
Phosphorus, P 370mg | 30% |
Potassium, K 680mg | 20% |
Selenium, Se 10ug | 19% |
Sodium, Na 1120mg | 75% |
Zinc, Zn 2.36mg | 21% |
Water | |
Water 180g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Perfect for a refreshing snack or a guilt-free indulgence.
10 Feb 2025