Black Beans and Rice

Black Beans and Rice

Note: This recipe is suitable for those following a vegetarian (meat-free) diet. However, it may include ingredients such as dairy or other animal-based products that may not fit in with vegan or some other vegetarian diets.

This is a scrumptious and easy recipe. If you have leftovers, consider serving the beans on a salad the next day.

Prep time: 30 to 40 minutes

Ingredients:

Directions:

  1. Sauté ¾ cup onions, garlic, and bay leaves in oil.
  2. Add black beans, cilantro, tomatoes, cumin, chili powder, red pepper flakes, and corn.
  3. Simmer until heated through and flavors meld.
  4. Make a mold of cooked rice on a platter.
  5. Pour bean mixture over the rice.
  6. Garnish with ¼ cup chopped onions.
  7. Sprinkle cheese over the beans.

Serves: 4

Serving size: ¼ cup rice and 1¼ cup beans

Nutritional analysis (per serving):
307 calories
15 g protein
3 g fat
2 g sat. fat
55 g carbohydrate
12 g fiber
8 mg cholesterol
765 mg sodium
157 mg calcium
3.4 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you do not have canned tomatoes, try using salsa. Add sliced red peppers.

Reviewed by: Allison Brinkley, RD, LD/N





Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995-2014 The Nemours Foundation/KidsHealth. All rights reserved.





Bookmark and Share

Related Resources
Web SiteAllrecipes.com This site offers more than 40,000 free recipes, plus lots of cooking tips and information.
Web SiteMeals for You This site contains extensive categories (including vegetarian, diabetic, and low fat meals) and the ability to search recipes by ingredient.
Web SiteNational Center for Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.
OrganizationVegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.
Web SiteFood Network TV's Food Network goes online with searchable menus and recipes, an encyclopedia of cooking terms, and ideas from celebrity chefs.
Related Articles
Becoming a Vegetarian People choose vegetarianism for a variety of reasons. This article describes different types of vegetarianism and provides advice on ways for vegetarians to get all the nutrients they need.
Vegan Food Guide A vegan doesn't consume any animal-derived foods or use animal products or byproducts, and eats only plant-based foods.
Berry Good Muffins Note: This recipe is for anyone following a vegetarian (meat-free) diet.
Crunchy Veggie Wrap Note: This recipe is for anyone following a vegetarian (meat-free) diet.
Hummus Note: This recipe is for anyone following a vegetarian (meat-free) diet.
Fruity Tofu Smoothie Note: This recipe is for anyone following a vegetarian (meat-free) diet.
Veggie Bowls Learn to make edible veggie bowls with this simple recipe.
Baked Apples and Ice Cream Note: This recipe is for anyone following a vegetarian (meat-free) diet.
Strawberry Smoothie This recipe is designed for vegans or teens with lactose intolerance, who need to limit or avoid dairy products.
How Can a Vegetarian Get Protein? Find out what the experts have to say.
iGrow iGrow
Sign up for our parent enewsletter