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.

  • 17 Mar 2025
  • Cook time 25 min
  • Prep time 4 min
  • 5 Servings
  • 8 Ingredients

Black bean and rice bowl

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:

1 tbsp olive oil
14g
1 onion
150g
1/2 garlic clove
1.50g
3/4 cup white rice
140g
1.50 cups vegetable broth
360g
1 tsp ground cumin
3g
3.50 cups black beans
910g
1/4 tsp red pepper (spice)
0.45g

Instructions:

1. Prepare Ingredients:
- Finely chop the onion.
- Mince the garlic clove.
- Rinse and drain the black beans if using canned.
2. Heat Oil:
- In a medium saucepan, heat 1 tablespoon of olive oil over medium heat.
3. Sauté Aromatics:
- 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.
4. Cook Rice:
- 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.
5. Simmer:
- 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.
6. Add Beans and Spice:
- 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.
7. Adjust Seasoning:
- 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.
8. Serve:
- 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 Size320 grams
Energy
Calories 280kcal14%
Protein
Protein 14g9%
Carbohydrates
Carbohydrates 54g16%
Fiber 14g36%
Sugar 2.62g3%
Fat
Fat 3.63g4%
Saturated 0.61g2%
Cholesterol 0.00mg-
Vitamins
Vitamin A 11ug1%
Choline 45mg8%
Vitamin B1 0.45mg37%
Vitamin B2 0.26mg20%
Vitamin B3 2.44mg15%
Vitamin B6 0.20mg11%
Vitamin B9 180ug45%
Vitamin B12 0.00ug0%
Vitamin C 8mg9%
Vitamin E 1.21mg8%
Vitamin K 4.95ug4%
Minerals
Calcium, Ca 88mg6%
Copper, Cu 0.43mg48%
Iron, Fe 5mg47%
Magnesium, Mg 80mg18%
Phosphorus, P 240mg20%
Potassium, K 670mg20%
Selenium, Se 7ug12%
Sodium, Na 470mg31%
Zinc, Zn 1.40mg13%
Water
Water 240g-
* 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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