Heart-Healthy White Rice with Black Beans
Elevate your weeknight dinners with this Heart-Healthy White Rice with Black Beans recipe—a wholesome and flavorful dish that's perfect for those seeking nutritious yet delicious options. Made with protein-packed black beans, fragrant long-grain white rice, and a medley of aromatic seasonings like ground cumin and paprika, this dish is simmered in low-sodium vegetable broth for added depth and goodness. A fresh burst of lime juice and cilantro ties everything together, offering a vibrant finish to each bite. Ready in just 35 minutes, this easy-to-make recipe is a great choice for a quick main course or a hearty plant-based side dish. Low in sodium and packed with fiber, it’s ideal for heart-health-conscious eaters looking to enjoy bold flavors without compromise.
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Recipe Information
Ingredients
- 1 cup white rice (preferably long-grain or basmati)
- 2 cups low-sodium vegetable broth
- 1 tablespoon extra-virgin olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1.5 cups cooked black beans, drained and rinsed
- 1 teaspoon ground cumin
- 0.5 teaspoon paprika
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lime juice (freshly squeezed)
- salt (optional, to taste)
- black pepper (ground, to taste)
Instructions
Rinse the white rice under cold water until the water runs clear to remove excess starch. Set aside.
In a medium-sized pot, bring the low-sodium vegetable broth to a boil. Add the rinsed rice, reduce the heat to low, and cover the pot with a lid. Simmer for 15-18 minutes, or until the rice is tender and all the liquid is absorbed. Remove from heat and let it sit for 5 minutes, covered.
While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the finely chopped onion and sauté for 3-4 minutes, or until softened and translucent.
Stir in the minced garlic and cook for another 1-2 minutes, until fragrant, making sure it doesn’t burn.
Add the cooked black beans to the skillet along with the ground cumin, paprika, and a pinch of black pepper. Mix well and cook for 3-4 minutes to warm the beans and incorporate the flavors.
Once the rice is done, fluff it with a fork and gently stir it into the skillet with the black bean mixture. Cook for another 2-3 minutes, stirring occasionally, to combine the flavors.
Remove the skillet from heat and stir in the chopped cilantro and freshly squeezed lime juice. Taste and adjust the seasoning with a small pinch of salt, if desired, keeping in mind heart-health guidelines.
Serve warm as a main dish or side dish. Garnish with additional cilantro, if desired.
Nutrition Facts
Calories |
802 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 684 mg | 30% | |
| Total Carbohydrate | 135.9 g | 49% | |
| Dietary Fiber | 24.8 g | 89% | |
| Total Sugars | 8.1 g | ||
| Protein | 29.1 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 176 mg | 14% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1614 mg | 34% | |
*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.
