Archive for October, 2011

Vegetarian Black Beans and Rice

Saturday, October 1st, 2011

A low cholesterol vegetarian or vegan dish that is simple to prepare as well as tasty. The black beans are an excellent source of protein.


1 can (15 oz) black beans, rinsed and drained

1 tsp salt (optional)

2 tbsp unsalted butter or margarine

1 cup vegetable broth (see September 2007 recipe)

1 cup water

1 cup white rice



Combine stock, water and salt in a saucepan and bring to a boil over high heat. Stir in rice and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 15 minutes. Stir in beans. Cover and simmer another 5-8 minutes or until rice is tender and liquid is absorbed. Remove from heat and let stand 5 minutes. Add butter or margarine and fluff with a fork before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving):Calories 210; % Calories From Fat 26.6%; Total Fat 6.2g; Saturated Fats 3.7g; Mono-unsaturated Fats 1.5g; Poly-unsaturated Fats 0.4g; Cholesterol 15mg; Sodium 1200mg; Total Carbohydrates 32g; Dietary Fiber 7.3g; Sugar 0.5g; Protein 7.6g.

More Information:


Thiamin B1 0.23 mg
Vitamin K 0.5 mcg
Vitamin A 310 IU
Vitamin E 0.16 mg
Pantothenic Acid 0.39 mg
Vitamin B6 0.086 mg
Riboflavin B2 0.14 mg
Choline 1.3 mg
Vitamin D 0 IU
Vitamin B12 0.012 mcg
Vitamin C 2.9 mg
Niacin B3 1.4 mg


Sodium 1200 mg
Zinc 0.77 mg
Copper 0.25 mg
Calcium 42 mg
Iron 2.7 mg
Manganese 0.42 mg
Magnesium 42 mg
Phosphorus 130 mg
Fluoride 42 mcg
Potassium 340 mg
Selenium 4.9 mcg