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Black beans and rice are a staple food in many cultures around the world, including Latin America, the Caribbean, and parts of Africa. They are not only delicious but also offer several health benefits.

Here are some potential benefits of black beans and rice:

  1. Rich in Fiber: Both black beans and brown rice are rich in fiber, which can help keep you feeling full for longer periods and regulate digestion.
  2. High in Protein: Black beans and rice are a good source of plant-based protein, making them an excellent option for vegetarians and vegans.
  3. Low Glycemic Index: Brown rice has a lower glycemic index compared to white rice, which means it can help regulate blood sugar levels.
  4. Packed with Nutrients: Black beans are a great source of potassium, magnesium, iron, and folate, while brown rice is rich in B vitamins.
  5. May Improve Heart Health: The fiber, potassium, and magnesium found in black beans and rice may help lower blood pressure and reduce the risk of heart disease.

Overall, black beans and rice make for a nutritious and satisfying meal that can offer a range of health benefits.

Black Beans and Rice

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Prep Time 5 minutes
Cook Time 25 minutes
Servings 4
Calories 140 kcal

Equipment

  • A medium-sized pot with a lid to cook the rice.
  • A second pot or skillet to cook the black beans (optional).
  • Measuring cups and spoons to measure the rice, water, and beans.
  • A strainer to rinse the beans (if using canned beans).
  • A wooden spoon or spatula to stir the rice and beans as they cook.
  • A sharp knife and cutting board to chop any vegetables or herbs you may want to add to the dish.
  • Serving bowls and utensils.

Ingredients
  

  • 1 tbsp olive oil
  • 1 onion  chopped
  • 2 cloves  garlic, minced
  • ¾ cup uncooked white rice
  • 1 ½ cups  low sodium, low fat vegetable broth
  • 3 ½ cups  canned black beans, drained
  • 1 tbsp  ground cumin
  • ¼ tbsp  cayenne pepper

Instructions
 

  • Step 1
    Heat oil in a pan over medium-high intensity. Add onion and garlic; cook and mix until onion has relaxed, around 4 minutes. Mix in rice to cover; cook and mix for 2 minutes.
  • Step 2
    Add vegetable stock and heat to the point of boiling. Cover, lessen to a stew, and cook until fluid is consumed, around 20 minutes.
  • Step 3
    Stir in beans, cumin, and cayenne; cook until beans are warmed through.

Notes

Editor's Note:

This recipe is from The WEBB Cooks by Robyn Webb, politeness of the American Diabetes Affiliation.

nd the world, including Latin America, the Caribbean, and parts of Africa. They are not only delicious but also offer several health benefits.

Here are some potential benefits of black beans and rice:

  1. Rich in Fiber: Both black beans and brown rice are rich in fiber, which can help keep you feeling full for longer periods and regulate digestion.
  2. High in Protein: Black beans and rice are a good source of plant-based protein, making them an excellent option for vegetarians and vegans.
  3. Low Glycemic Index: Brown rice has a lower glycemic index compared to white rice, which means it can help regulate blood sugar levels.
  4. Packed with Nutrients: Black beans are a great source of potassium, magnesium, iron, and folate, while brown rice is rich in B vitamins.
  5. May Improve Heart Health: The fiber, potassium, and magnesium found in black beans and rice may help lower blood pressure and reduce the risk of heart disease.

Overall, black beans and rice make for a nutritious and satisfying meal that can offer a range of health benefits.

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