Caribbean-style black bean, carrot and rice bowl
This Caribbean-style black bean, carrot, and rice bowl combines brown rice, black beans, and sautéed carrots with a mix of spices for a nutritious meal. Featuring the sweetness of honey and cinnamon alongside savory flavours, it’s perfect for quick dinners or meal prep.
Cook time 55 min
Prep time 15 min
Ingredients:
1 cup brown rice1 tsp coconut oil
1 cup carrots
1/2 cup onion
1 tbsp garlic
1 cup black beans
2 tsp fresh thyme
1/4 tsp ground cumin
1/8 tsp cinnamon
1/4 tsp red pepper (spice)
1 tsp honey
1 dash salt
1 dash black pepper
The Caribbean-style black bean, carrot, and rice bowl is a flavorful and nutritious dish that combines the vibrant tastes of the Caribbean with hearty ingredients like brown rice, black beans, and carrots. This recipe brings together the sweetness of honey and cinnamon, the heat from red pepper, and the earthy flavors of cumin and fresh thyme, creating a well-balanced and delightful meal. Perfect for a quick weekday dinner or meal prep, this rice bowl is sure to become a favorite in your household.
Instructions:
- Rinse 1 cup of brown rice under cold water to remove excess starch.
- In a medium saucepan, bring 2 cups of water to a boil.
- Add the rinsed rice to the boiling water. Reduce the heat to low, cover the saucepan, and let it simmer for about 40-45 minutes or until the rice is tender and the water is absorbed.
- Once cooked, fluff the rice with a fork and set it aside.
- While the rice is cooking, heat 1 tsp of coconut oil in a large skillet over medium heat.
- Add the chopped onions to the skillet and sauté for about 3-4 minutes, or until they become translucent.
- Add the minced garlic and sliced or diced carrots to the skillet. Continue to cook for another 5-7 minutes, stirring occasionally, until the carrots start to become tender.
- Add the cooked black beans to the skillet with the vegetables.
- Stir in the fresh thyme, ground cumin, ground cinnamon, and red pepper flakes. Cook for 2-3 more minutes to let the flavors blend.
- Drizzle 1 tsp of honey over the mixture and stir well.
- Season with a dash of salt and a dash of black pepper. Taste and adjust seasoning as needed.
- Divide the cooked brown rice between serving bowls.
- Spoon the Caribbean-style black bean and carrot mixture over the rice.
- Serve the bowls warm, and enjoy your nutritious and flavorful Caribbean-Style Black Bean, Carrot, and Rice Bowl!
Your Caribbean-style black bean, carrot, and rice bowl is now ready to be enjoyed. The medley of spices combined with the wholesome ingredients makes for a satisfying and nourishing meal. Whether you're sharing it with family or savoring it on your own, this recipe is bound to bring some Caribbean warmth to your table. Don't forget to customize it to your taste preferences and enjoy the journey of creating flavors from around the world!
Caribbean-style black bean, carrot and rice bowl FAQ:
Store leftovers in an airtight container in the refrigerator for up to 4 days. You can reheat it in the microwave or on the stovetop until heated through.
This recipe is naturally gluten-free as it uses brown rice and black beans. Ensure that any additional ingredients, like spices, are gluten-free certified.
A large skillet or frying pan is recommended for cooking the vegetables. This will provide enough space for sautéing and combining the ingredients without overcrowding.
You can substitute brown rice with white rice or quinoa, but adjust the cooking times accordingly: white rice typically takes about 15-20 minutes to cook.
The rice is done when it is tender and all the water has been absorbed. You can also taste a small amount to ensure it is cooked to your liking.
Cooking Tips:
- Rinse the brown rice under cold water before cooking to remove excess starch and prevent it from becoming mushy.
- To enhance the flavor of the rice, consider cooking it in vegetable broth instead of water.
- Cut the carrots into uniform pieces to ensure even cooking and a consistent texture throughout the dish.
- If you prefer a spicier dish, increase the amount of red pepper or add a dash of your favorite hot sauce.
- For added freshness, garnish with chopped cilantro or a squeeze of lime juice before serving.
- Make sure to thoroughly rinse the black beans if you're using canned beans to reduce sodium content.
- Feel free to add other vegetables like bell peppers or spinach for extra nutrition and color.
Nutrition Facts
5 ServingsCalories 200kcal
Protein 6g
Carbohydrates 40g
Fiber 5g
Sugar 3.24g
Fat 2.33g
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