Black bean and rice bowl
This Black Bean and Rice Bowl combines protein-rich black beans and white rice, seasoned with cumin and a hint of heat from red pepper. It's a quick, nutritious meal perfect for any night of the week.
Cook time 25 min
Prep time 4 min
Ingredients:
1 tbsp olive oil1 onion
1/2 garlic clove
3/4 cup white rice
1.50 cups vegetable broth
1 tsp ground cumin
3.50 cups black beans
1/4 tsp red pepper (spice)
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.
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.
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.
Black bean and rice bowl FAQ:
This recipe doesn't require baking. Instead, it is cooked on the stovetop. The rice simmers for about 15-20 minutes until fully cooked and has absorbed the liquid.
The rice is fully cooked when it has absorbed all the vegetable broth and is tender. You can taste a small amount; it should be fluffy and not hard or crunchy.
Yes, you can store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or stovetop before serving.
You can substitute white rice with brown rice or quinoa, but cooking times may vary. Brown rice typically takes longer to cook, about 40-45 minutes, and you'll need to adjust the liquid accordingly.
Common toppings include chopped fresh cilantro, lime wedges, avocado slices, or diced tomatoes. You can customize according to your preference.
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.
Nutrition per serving
5 ServingsCalories 280kcal
Protein 14g
Carbohydrates 54g
Fiber 14g
Sugar 2.62g
Fat 3.63g
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