Black bean and rice bowl
Delight in a nutritious Black Bean and Rice Bowl made with tender white rice, hearty black beans, and aromatic spices. This easy, flavorful meal topped with a hint of red pepper and seasoned with cumin is perfect for a quick weeknight dinner or a satisfying lunch.
- 09 Apr 2024
- Cook time 25 min
- Prep time 4 min
- 5 Servings
- 8 Ingredients
Welcome to a delicious and nutritious Black Bean and Rice Bowl recipe. This dish is perfect for a quick weeknight dinner or a meal prep option for the week. It's packed with protein and fiber from the black beans and has a delightful blend of spices to kick up the flavor. Follow these simple steps to create a wholesome and satisfying meal.
Ingredients:
Instructions:
- Finely chop the onion.
- Mince the garlic clove.
- Rinse and drain the black beans if using canned.
- In a medium saucepan, heat 1 tablespoon of olive oil over medium heat.
- Add the chopped onion to the saucepan and sauté for about 5-7 minutes, until the onion becomes translucent and soft.
- Add the minced garlic and sauté for an additional 1-2 minutes, being careful not to let it burn.
- Add 3/4 cup of white rice to the saucepan with the sautéed onions and garlic. Stir well to combine and lightly toast the rice for about 2 minutes.
- Pour in 1.5 cups of vegetable broth and stir in the ground cumin. Bring the mixture to a boil.
- Once the mixture is boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15-20 minutes, or until the rice is fully cooked and has absorbed the liquid.
- Gently fold in the cooked and drained black beans, ensuring they are evenly distributed.
- Sprinkle in 1/4 teaspoon of red pepper flakes for a bit of heat. Stir everything together and let it cook for an additional 2-3 minutes until the beans are heated through.
- Taste the rice and bean mixture and adjust seasoning as needed. You might want to add a bit of salt or more red pepper flakes to suit your preference.
- Once everything is well combined and heated through, remove the saucepan from the heat.
- Serve the black bean and rice mixture in individual bowls. Garnish with your choice of toppings such as chopped fresh cilantro, lime wedges, or avocado slices if desired.
Tips:
- Rinse the rice under cold water before cooking to remove excess starch and prevent it from becoming too sticky.
- Feel free to add more vegetables like bell peppers, corn, or tomatoes to enhance the flavor and nutritional value of the dish.
- For extra flavor, consider toasting the cumin and red pepper in the olive oil before adding the onion and garlic.
- If you like a bit more heat, increase the amount of red pepper or add a fresh chili to the recipe.
- Utilize leftover rice from previous meals to cut down on prep time.
- Top your bowl with fresh toppings like avocado, sour cream, or a squeeze of lime juice for additional flavor and texture.
Congratulations! You've just made a flavorful and nutritious Black Bean and Rice Bowl. Enjoy this hearty dish as a main course or pair it with your favorite toppings like avocado, fresh cilantro, or a squeeze of lime juice. It's a versatile meal that's great for any time of the day.
| Nutrition Facts | |
|---|---|
| Serving Size | 320 grams |
| Energy | |
| Calories 280kcal | 11% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 54g | 16% |
| Fiber 14g | 36% |
| Sugar 2.62g | 3% |
| Fat | |
| Fat 3.63g | 4% |
| Saturated 0.61g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 11ug | 1% |
| Choline 45mg | 8% |
| Vitamin B1 0.45mg | 37% |
| Vitamin B2 0.26mg | 20% |
| Vitamin B3 2.44mg | 15% |
| Vitamin B6 0.20mg | 11% |
| Vitamin B9 180ug | 45% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 8mg | 9% |
| Vitamin E 1.21mg | 8% |
| Vitamin K 4.95ug | 4% |
| Minerals | |
| Calcium, Ca 88mg | 6% |
| Copper, Cu 0.43mg | 0% |
| Iron, Fe 5mg | 47% |
| Magnesium, Mg 80mg | 18% |
| Phosphorus, P 240mg | 20% |
| Potassium, K 670mg | 20% |
| Selenium, Se 7ug | 12% |
| Sodium, Na 470mg | 31% |
| Zinc, Zn 1.40mg | 13% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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