Caribbean-style black bean, carrot and rice bowl
Savor the vibrant flavors of the Caribbean with this wholesome black bean, carrot, and rice bowl! Made with nutritious brown rice, sautéed veggies, aromatic spices, and a hint of sweetness, this easy-to-make recipe is perfect for a healthy lunch or dinner option.
- 20 Mar 2025
- Cook time 55 min
- Prep time 15 min
- 5 Servings
- 13 Ingredients
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.
Ingredients:
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!
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 120 grams |
| Energy | |
| Calories 200kcal | 10% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 40g | 12% |
| Fiber 5g | 13% |
| Sugar 3.24g | 3% |
| Fat | |
| Fat 2.33g | 3% |
| Saturated 1.01g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 210ug | 24% |
| Choline 20mg | 4% |
| Vitamin B1 0.29mg | 24% |
| Vitamin B2 0.10mg | 8% |
| Vitamin B3 2.99mg | 19% |
| Vitamin B6 0.27mg | 16% |
| Vitamin B9 40ug | 10% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 3.47mg | 4% |
| Vitamin E 0.65mg | 4% |
| Vitamin K 4.64ug | 4% |
| Minerals | |
| Calcium, Ca 33mg | 3% |
| Copper, Cu 0.21mg | 23% |
| Iron, Fe 1.47mg | 13% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 180mg | 14% |
| Potassium, K 320mg | 10% |
| Selenium, Se 7ug | 13% |
| Sodium, Na 100mg | 7% |
| Zinc, Zn 1.13mg | 10% |
| Water | |
| Water 63g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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