Zucchini, black bean and rice skillet
Enjoy a delicious and nutritious Zucchini, Black Bean, and Rice Skillet with this easy one-pan recipe! Made with fresh zucchini, hearty black beans, diced tomatoes, green peppers, and fluffy white rice, this flavorful dish is perfect for a quick weeknight dinner. Seasoned with a hint of oregano, it’s a wholesome, vegetarian meal the whole family will love.
- 28 May 2024
- Cook time 20 min
- Prep time 5 min
- 4 Servings
- 9 Ingredients
The Zucchini, Black Bean, and Rice Skillet is a delicious, nutritious, and easy-to-make one-pan meal perfect for busy weeknights. This recipe combines fresh vegetables, hearty black beans, and fluffy rice, all cooked together to create a flavorful and satisfying dish. It's an excellent option for vegetarians and those looking for a wholesome and balanced meal.
Ingredients:
Instructions:
- In a large skillet, heat 1 tablespoon of vegetable oil over medium heat.
- Add the chopped onion and green pepper to the skillet. Sauté for 3-5 minutes until they begin to soften.
- Add the diced zucchini to the skillet and continue to sauté for another 3-4 minutes until the zucchini starts to soften.
- Stir in 1 cup of uncooked white rice into the skillet with the vegetables. Cook for 2 minutes, stirring frequently to coat the rice.
- Add 2 cups of drained and rinsed black beans, 1 can of undrained canned tomatoes, 3/4 cup of water, and 1/4 teaspoon of dried oregano to the skillet. Stir to combine.
- Bring the mixture to a gentle boil. Once boiling, reduce the heat to low. Cover the skillet with a lid and let it simmer for about 20-25 minutes, or until the rice is fully cooked and the liquid is absorbed. Stir occasionally to prevent sticking.
- Once the rice is tender and cooked through, taste and adjust the seasoning if necessary.
- Remove from heat and let it sit, covered, for a few minutes before serving.
- Serve the Zucchini, Black Bean, and Rice Skillet hot. It can be enjoyed on its own or with a side of your choice.
Tips:
- To save time, you can use pre-cooked rice or microwaveable rice packets instead of cooking white rice from scratch.
- Feel free to add more vegetables such as corn, spinach, or bell peppers to increase the nutritional value and add more flavors to the dish.
- For added protein, consider topping the skillet with a dollop of Greek yogurt or adding some shredded cheese.
- If you like a bit of heat, add diced jalapeños or a dash of hot sauce to the skillet while cooking.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave before serving.
In just a few simple steps, you can create a delicious and nutritious Zucchini, Black Bean, and Rice Skillet that will satisfy your taste buds and keep you feeling full and energized. This versatile dish is perfect for meal prep or a quick dinner, and you can easily customize it to suit your preferences. Enjoy your wholesome, homemade meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 360 grams |
| Energy | |
| Calories 290kcal | 12% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 60g | 17% |
| Fiber 10g | 27% |
| Sugar 5g | 5% |
| Fat | |
| Fat 4.48g | 5% |
| Saturated 0.48g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 27ug | 3% |
| Choline 36mg | 7% |
| Vitamin B1 1.04mg | 87% |
| Vitamin B2 0.23mg | 18% |
| Vitamin B3 3.51mg | 22% |
| Vitamin B6 0.35mg | 20% |
| Vitamin B9 190ug | 47% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 33mg | 36% |
| Vitamin E 1.38mg | 9% |
| Vitamin K 8ug | 7% |
| Minerals | |
| Calcium, Ca 100mg | 7% |
| Copper, Cu 0.38mg | 0% |
| Iron, Fe 4.69mg | 43% |
| Magnesium, Mg 63mg | 16% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 690mg | 20% |
| Selenium, Se 9ug | 16% |
| Sodium, Na 260mg | 17% |
| Zinc, Zn 1.31mg | 12% |
| Water | |
| Water 280g | - |
| * 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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