Low Fat Casamiento
Discover the vibrant simplicity of **Low Fat Casamiento**, a wholesome twist on the traditional Salvadoran rice-and-beans dish. Bursting with flavor yet light on fat, this recipe features nutty brown rice and creamy low-sodium black beans, infused with aromatic garlic, cumin, and oregano. The sautéed onion and red bell pepper lend a touch of sweetness, while fresh cilantro and a squeeze of lime brighten every bite. Perfect as a quick meal prep option or a satisfying side dish, this nutritious and easy-to-make recipe is high in fiber, low in sodium, and packed with plant-based goodness. Ready in under 40 minutes, it’s a flavorful dish you can feel good about serving the whole family!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 can low-sodium black beans
- 1 spray cooking spray
- 0.5 cup (diced) white onion
- 0.5 cup (diced) red bell pepper
- 2 cloves (minced) garlic
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup (chopped) fresh cilantro
- 1 wedge lime
Instructions
Rinse the brown rice under cold water and drain.
In a medium saucepan, combine the rice and water. Bring to a boil over high heat.
Reduce the heat to low, cover, and let it simmer for 30 to 35 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it stand for 5 minutes, then fluff with a fork.
While the rice is cooking, drain and rinse the black beans under cold water to reduce sodium content.
In a large skillet, coat with cooking spray and place over medium heat.
Add the diced onion, red bell pepper, and minced garlic to the skillet and sauté until the onion is translucent, about 5 minutes.
Stir in the ground cumin, dried oregano, salt, and black pepper, cooking for an additional 1 minute until the spices are fragrant.
Add the black beans to the skillet and cook for about 3 to 4 minutes, stirring occasionally until heated through.
Once the rice is done, combine it with the bean mixture in the skillet. Mix well to ensure all ingredients are thoroughly combined.
Turn off the heat and fold in the chopped cilantro.
Serve warm with a squeeze of lime on top for added flavor.
Nutrition Facts
Calories |
674 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.6 g | 6% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1297 mg | 56% | |
| Total Carbohydrate | 128.9 g | 47% | |
| Dietary Fiber | 32.2 g | 115% | |
| Total Sugars | 7.7 g | ||
| Protein | 32.7 g | 65% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 276 mg | 21% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 1462 mg | 31% | |
*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.
