Posts Tagged ‘black beans’

Rice and Beans [Vegan]

Sunday, October 1st, 2017

This simple combination of a starch and a protein makes for a complete protein in one dish. Everything else makes for good taste.

Ingredients:

2 cloves garlic, crushed

1/8 tsp salt (optional)

1 bay leaf

1 cup long-grain rice

1/2 cup canned crushed tomatoes

1-1/3 tbsp virgin olive oil

1/2 cup onion, minced

1 peeled eggplant, cut into .5 in. cubes

1/2 tsp thyme, or 2 tsp fresh, minced

2 cups water

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

Directions:

Heat oil in a heavy saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until onion is softened. Stir in next 4 ingredients and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients, except beans. Add pepper to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 15 minutes. Add beans without stirring. Cover and simmer another 5-10 minutes or until
rice is tender and liquid is absorbed. Let stand 5 minutes before stirring.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 160; % Calories From Fat 22.5%; Total Fat 4g; Saturated Fats 1g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 370mg; Total Carbohydrates 27g; Dietary Fiber 8g; Sugar 3g; Protein 6g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 6 mcg
Vitamin A 63 IU
Niacin B3 2 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 7 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 10 mg

Minerals:

Manganese 1 mg
Calcium 51 mg
Magnesium 44 mg
Phosphorus 120 mg
Zinc 1 mg
Fluoride 67 mcg
Copper 0 mg
Sodium 370 mg
Selenium 4 mcg
Iron 2 mg
Potassium 480 mg

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.

Ingredients:

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

 

Directions:

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:

Vitamins:

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

Minerals:

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

Santa Fe Rice Salad

Tuesday, September 6th, 2011

Servings: 6 servings

Great black bean and rice salad!

Ingredients:

2/3 cup uncooked white rice

1 1/3 cups water

3/4 cup black beans, drained and rinsed

1 large tomato, seeded and diced

3/4 cup shredded Cheddar cheese

1/3 cup sliced green onions

1/3 cup vegetable oil

1/4 cup lemon juice

1 tablespoon diced jalapeno peppers

1/2 teaspoon white sugar

salt to taste

1 avocado – peeled, pitted and diced

Directions:

1. In a saucepan, bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Remove from heat and chill.

2. In a large bowl, mix together the rice, beans, tomato, cheese and green onion.

3. In a small bowl, whisk together the oil, lemon juice, peppers, sugar and salt. Pour over the rice mixture and toss to coat. Cover and refrigerate salad for 30 minutes.

Top with avocado just before serving.