Heart-Healthy Classic Rice and Beans
Packed with hearty flavor and nourishing ingredients, our Heart-Healthy Classic Rice and Beans recipe is the ultimate comfort food with a nutritious twist. Featuring fiber-rich brown rice and protein-packed low-sodium black beans, this dish is seasoned to perfection with aromatic garlic, vibrant bell peppers, and a medley of warming spices like cumin, oregano, and cayenne. Cooked in low-sodium vegetable broth, this wholesome recipe is finished with a zesty squeeze of lime and a sprinkle of fresh cilantro, making it both satisfying and energizing. Ready in less than an hour, this versatile dish works beautifully as a filling main course or a flavorful side, perfect for busy weeknights or meal-prep enthusiasts. Ideal for anyone prioritizing heart-healthy ingredients without sacrificing taste, this recipe is your go-to for nutritious comfort food!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 can (15 oz) low-sodium black beans
- 2 cloves fresh garlic
- 1 tablespoon olive oil
- 1 medium onion
- 1 medium bell pepper
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.25 teaspoon cayenne pepper
- 2 cups low-sodium vegetable broth
- 1 whole lime
- 2 tablespoons fresh cilantro
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice under cold water in a fine-mesh sieve until the water runs clear to remove excess starch.
In a medium saucepan, heat the olive oil over medium heat. Add finely chopped onion and bell pepper. Cook for about 5 minutes, stirring occasionally, until the onion is translucent.
Add minced garlic, cumin, oregano, and cayenne pepper to the onion and bell pepper mixture. Cook for an additional 1-2 minutes until the garlic is fragrant.
Add the rinsed rice to the saucepan and stir to coat the grains with oil and spices.
Pour in the vegetable broth and add salt. Stir well, and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for 30-35 minutes or until the rice is tender and the liquid is absorbed.
While the rice is cooking, rinse the black beans under cold water and drain well.
Once the rice is cooked, gently stir in the black beans. Cover the saucepan again and let it sit for an additional 5 minutes for the flavors to meld.
Squeeze fresh lime juice over the rice and bean mixture, and add a generous sprinkle of chopped fresh cilantro.
Season with additional salt and freshly ground black pepper to taste before serving.
Serve warm as a standalone dish or a hearty side.
Nutrition Facts
Calories |
214 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.4 g | 6% | |
| Saturated Fat | 0.7 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 332 mg | 14% | |
| Total Carbohydrate | 36.7 g | 13% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 3.7 g | ||
| Protein | 8.8 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 68 mg | 5% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 545 mg | 12% | |
*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.
