Black Beans and Rice

Beans are a healthy and inexpensive food. All beans are excellent since they're nutrient-dense (packed with nutrients related to calories) and super filling. However, black beans pack a little more fiber and magnesium than their counterparts, so they've got a leg-up on some other legumes.

Even canned black beans are packed with fiber and nutrients!

One half cup only has 120 calories and a whopping 8 grams of fiber. We need 25 grams of fiber for every 1000 calories we consume. Most Americans only get around an average of 12 grams of fiber a day.

Dried beans have what is called soluble fiber, which simply means they contain a type of fiber which binds fats in the blood stream and moves them out. So, for those with elevated cholesterol, adding beans to the diet can have beneficial health effects along with a healthy diet.

Fiber has so many beneficial effects, decreasing the risk for colon cancer, lowering blood sugar, lowering cholesterol and helping us to feel fuller to aid in satiety and weight reduction. Fiber also is an aid to preventing constipation. Just make sure you drink enough water when increasing fiber in your diet, or it can have the opposite effect and cause constipation.

It is best to gradually increase fiber over time. Too much fiber at one time when your body is not use to it can cause stomach discomfort.

About the Recipe

This recipe is easy to make and full of vitamins and minerals without a lot of calories. What is nice about it is how inexpensive it is to make and yet very flavorful. Sometimes trying to prepare nutritious foods on the go can be a challenge. This recipe covers all the bases of easy to make, inexpensive and tasty!

Ingredients

1 tsp. olive oil

1 onion, chopped

2 cloves garlic, minced

3/4 cup uncooked rice

1 1/2 cups low fat vegetable broth

1 tsp. ground cumin

1/4 teaspoon cayenne pepper

3 1/2 cups black beans, cooked and drained (can substitute canned)

Directions

Heat olive oil in stockpot over medium-high heat. Add the onion and garlic, sauté for 4 minutes.

Add the rice and sauté for 2 minutes.

Add the vegetable broth, bring to a boil cover and lower the heat and cook for 20 minutes. Add the spices and black beans.

10 servings

Special Tips

I like to add fat free sour cream and chopped tomatoes to boost flavor. Adding fresh tomatoes adds antioxidants, Vitamins C, E, A and potassium!

By Adding tomatoes and FF sour cream, it gives a pizzazz and extra flavor to a bland looking dish!

Nutrition Info

Calories 300

Protein 16 gm

Fat 2 gm

Carbohydrates 56 gm

Fiber 11 gm

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