Black Beans and Rice

Note: This recipe is suitable for a vegetarian (meat-free) diet, but may include ingredients such as dairy or other animal-based products that wouldn't fit in with vegan or some vegetarian diets.

This is a scrumptious and easy recipe. If you have leftovers, consider serving the beans on a salad the next day.

Prep time: 30 to 40 minutes

Ingredients:

2 15-oz. cans black beans, drained
1 c. onion, chopped
2 bay leaves
4 cloves garlic, minced
1 tbsp. cilantro
14-oz. can diced tomatoes (low sodium)
1/2 c. frozen corn niblets, thawed
1 c. hot cooked rice
1/4 c. jalapeño jack cheese, shredded
1/2 tsp. cumin
1/2 tsp. chili powder
red pepper flakes to taste (optional)

Directions:

Sauté 3/4 cup onions, garlic, and bay leaves in oil.
Add black beans, cilantro, tomatoes, cumin, chili powder, red pepper flakes, and corn.
Simmer until heated through and flavors meld.
Make a mold of cooked rice on a platter.
Pour bean mixture over the rice.
Garnish with 1/4 cup chopped onions.
Sprinkle cheese over the beans.

Serves: 4

Serving size: 1/4 cup rice and 11/4 cup beans

Nutritional analysis (per serving):
307 calories
15 g protein
3 g fat
2 g sat. fat
55 g carbohydrate
12 g fiber
8 mg cholesterol
765 mg sodium
157 mg calcium
3.4 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you do not have canned tomatoes, try using salsa. Add sliced red peppers.

Reviewed by: Allison Brinkley, RD, LD/N

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