Heart-Healthy Rice with Beans and Vegetables
Packed with wholesome ingredients and vibrant flavors, this Heart-Healthy Rice with Beans and Vegetables recipe is a nourishing, easy-to-make dish that's perfect for any meal. Featuring nutty brown rice simmered in low-sodium vegetable broth, protein-rich black beans, and colorful vegetables like red bell pepper, zucchini, and carrot, this recipe is as delicious as it is nutritious. Enhanced with garlic, ground cumin, and fresh cilantro, and finished with a zesty splash of lime juice, it delivers bold taste while supporting heart health. With only 15 minutes of prep time and simple cooking techniques, this satisfying one-skillet meal is ideal for busy weekdays or anyone looking for a plant-based dish that's both hearty and healthy. Serve warm and enjoy a guilt-free comfort meal loaded with fiber, vitamins, and irresistible flavor.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups low-sodium vegetable broth
- 1 15-ounce can canned low-sodium black beans
- 1 medium red bell pepper
- 1 medium zucchini
- 1 medium carrot
- 1 tablespoon olive oil
- 2 cloves garlic
- 1 teaspoon ground cumin
- 0.5 teaspoon ground black pepper
- 0.25 cup fresh cilantro
- 1 tablespoon fresh lime juice
Instructions
Rinse the brown rice under cold water to remove excess starch. Drain well.
In a medium saucepan, bring the vegetable broth to a boil. Add the rinsed rice, reduce heat to low, cover, and simmer for about 20-25 minutes or until rice is tender and broth is absorbed.
While the rice is cooking, drain and rinse the canned black beans under cold water to remove excess sodium.
Dice the red bell pepper, zucchini, and carrot into small, uniform pieces for even cooking.
In a large nonstick skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1 minute until fragrant, taking care not to burn the garlic.
Add the diced red bell pepper, zucchini, and carrot to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender yet still crisp.
Stir in the black beans, ground cumin, and ground black pepper. Cook for an additional 3 minutes, allowing the beans to heat through and the flavors to meld.
Once the rice is cooked, add it to the skillet with the vegetables and beans. Gently mix everything together until well combined.
Remove the skillet from heat and stir in the fresh cilantro and lime juice for added flavor.
Serve warm and enjoy a heart-healthy, filling meal perfect for lunch or dinner.
Nutrition Facts
Calories |
902 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.1 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2280 mg | 99% | |
| Total Carbohydrate | 150.1 g | 55% | |
| Dietary Fiber | 34.9 g | 125% | |
| Total Sugars | 24.1 g | ||
| Protein | 34.7 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 289 mg | 22% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 2418 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
