Nutritional values are for one serving made from one-half cup of cooked white rice and one-half cup of black beans. Ingredients. I did add chili powder and ground cumin give this meal more of a "chili" type of a feel. We enjoyed this with some chicken enchiladas. Allrecipes is part of the Meredith Food Group. Ingredients. In addition to carrying oxygen, iron is part of hundreds of enzymes that have a variety of jobs, including energy production. I'll try this again soon following my own advice of course. 1 teaspoon olive oil. This essentially amounted to changing the proportions of rice to beans, allowing for more beans, and less rice. We enjoyed this with some chicken enchiladas. In addition to the oregano I added 1/2 tsp. Add beans, tomatoes, oregano and garlic powder. You saved Quick Black Beans and Rice to your. This was SO tasty, and was the perfect side dish for "Whit's Chicken Enchiladas," also from this site. Good tasting and healthy mean. Stir in black beans and salsa. Folate removes an amino acid called homocysteine from the blood by converting it into other beneficial substances. I sauteed the onion with some fresh minced garlic in olive oil rather than vegetable oil, and eliminated the garlic powder. My whole family loved it. © Copyright 2020, 20 Things to Cook This Month That Have Nothing to Do With Thanksgiving, 15 Vegan Muffin Recipes for Easy Breakfasts, 15 Comfort Food Dinners That Start With Creamy Alfredo Sauce, 2-Ingredient Snacks That Are Too Easy Not to Make, Use Your Stale Bread in These Savory Bread Puddings, 13 Spiked Apple Cider Cocktails to Celebrate the Season, 15 Comfort Food Casseroles Inspired by World Cuisines, 12 Recipes to Turn Extra Chicken into Healthy Main Dish Salads, 15 Ground Beef Soup Recipes for Easy Weeknight Dinners, Ground Turkey Slow Cooker Recipes for Easy Weeknight Meals, 11 Top Chicken Casseroles That Lean to the Healthy Side, 12 Classic Italian Recipes Made Easy in the Instant Pot, Nutrition 2 cloves garlic, minced. But switching up your side dishes can bring a refreshing change to a classic comfort food dish. This Black Beans and Rice Recipe is such a CHEAP, easy, healthy, and QUICK vegan side or main! Try adding your favorite chutney or salsa to this dish when you serve it! Not bad but made some additions, I used long grain brown rice, sauted the onion, garlic then added the rice, 1 cup chicken broth, tomatoes and simmered for 20 mins. One-half cup each of cooked white rice and black beans provides 9.6 grams of total protein, with about 80 percent coming from the black beans. this link is to an external site that may or may not meet accessibility guidelines. Yum! Your immune system depends on iron for the normal growth of white blood cells that kill invading bacteria. Rice and beans are a popular combination in many different cultures around the world, and for good reasons. My whole family enjoyed this dish. A serving of white rice and black beans provides 69 milligrams of magnesium, which gives men 16 percent and women 21 percent of their daily intake. The beans also contribute most of the fiber, with the combined dish providing 7.8 grams, or 20 percent of men’s and 31 percent of women’s recommended daily intake. Add comma separated list of ingredients to include in recipe. 1 teaspoon ground cumin. Make a big batch and eat it as a meal or serve it on the side with our “Honey” BBQ Ribz, Smoky Southern Style Meatloaf, or our Black Bean & Mushroom Enchiladas. The recommended daily intake for men is 8 milligrams throughout their adult life. Add comma separated list of ingredients to exclude from recipe. Then added the other ingredients, including some green pepper and 2 tbsp of red chili flakes. Made regular rice seperately in my rice cooker and topped it with the bean mixture. Add onion, cook and stir until tender. Very healthy and hearty =). Bring to a boil; stir in rice. 1 onion, chopped. This plant-based recipe comes together in only 25 minutes and uses canned black beans as a … There are probably dozens of ways to make it; this one is an easy recipe that cooks up quick and tastes great. 1 onion, chopped. You'll get 2.75 milligrams from one-half cup each of white rice and black beans. Information is not currently available for this nutrient. Nutrient information is not available for all ingredients. https://www.food.com/recipe/classic-black-beans-and-rice-46221 I had to add another can of beans to this recipe to make it a bit less saucy but that was not a big deal. ¼ teaspoon cayenne … Black beans and rice is such a classic combination, especially in Caribbean or Southern cooking. 271 calories; protein 10g 20% DV; carbohydrates 47.8g 15% DV; fat 5.3g 8% DV; cholesterol 0mg; sodium 552.4mg 22% DV. This was pretty darn good--though I did put my own spin on it as most cooks are apt to do. I thought this was fairly bland and gummy tasting. Overall this was a good recipe. of cumin. Not bad but made some additions, I used long grain brown rice, sauted the onion, garlic then added the rice, 1 cup chicken broth, tomatoes and simmered for 20 mins. 1 tablespoon vegetable oil. ¾ cup uncooked white rice. Cook rice according to package instructions. Amount is based on available nutrient data. How Nutritious Is a Whole-Wheat English Muffin & a Poached Egg? Also reheats well - I mixed it with chunky salsa. Where calcium stimulates cardiovascular muscles to contract, magnesium makes them relax. Working together, they maintain your heart beat. This serving has 217 calories and 0.68 grams of fat. Nutrition Information for a Large, Flour Soft Burrito Shell. Congrats! We added a little shredded cheddar/jack and ate it wrapped in tortillas. 1 teaspoon dried oregano. In addition, rice and black beans are high in protein and have at least 10 percent of seven vitamins and minerals. My rice was a little gummy and I had to add lots more water. The liquid from the tomatoes was plenty for the 1 cup of rice. We enjoyed this with some chicken enchiladas. Women need 18 milligrams until the age of 51, and then they only need 8 milligrams. Will definitely have again! In large saucepan, heat oil over medium-high. It also has 42 grams or 32 percent of your daily intake of energy-providing, complex carbohydrates. An easy and delicious recipe. Next time I think I will make double. Not bad but made some additions, I used long grain brown rice, sauted the onion, garlic then added the rice, 1 cup chicken broth, tomatoes and simmered for 20 mins. 1 (15 ounce) can black beans, undrained. 1 ½ cups uncooked instant brown rice Add all ingredients to shopping list. ½ teaspoon garlic powder. Cover; reduce heat and simmer 5 minutes. Magnesium has the ability to carry an electrical charge, which gives it an essential role in nerve stimulation and muscle contraction. Remove from heat; let stand 5 minutes before serving. Add onions and garlic and sauté for 5-7 minutes, until … 1 (14.5 ounce) can stewed tomatoes. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved, The ingredient list now reflects the servings specified. Folate’s role in the metabolism of DNA and amino acids makes it essential for the development of new cells. Veggie Loaded Black Beans and Rice is a healthy and easy meal made with brown rice, black beans, bell pepper, spinach, onion, and savory and spicy seasonings. I sauteed fresh minced garlic with the onions, rinsed and drained the beans, used only 1 cup of brown rice, and added a little chili powder. Then added the other ingredients, including some green pepper and 2 tbsp of red chili flakes. Is Eating Brown Rice Every Day Good for You? (A compromi… So we’ll save that approach for another recipe. Even still it tastes pretty good! She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines. Bring to a … Even though rice and black beans are quite nutritious, the dish lacks vitamins A and C. Adding tomato or sweet peppers adds about 10 to 20 percent of the daily value of vitamin C. If you include spinach or carrots you'll boost both vitamins A and C. Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. Magnesium may also lower blood pressure by relaxing muscles in blood vessel walls, which lets blood circulate more easily. I served the beans seperate from the rice so everyone could choose how much they wanted. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. 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