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5-Minute Rice and Beans

 Prep time: 5 minutes

What you need:

  • 2 c. brown "minute" rice
  • 2-12 c. canned black beans
  • 1/2 of an avocado, diced
  • 2 c. chopped bell pepper
  • 4 tbs. chunky salsa
  • 1 c. shredded romaine lettuce

What to do:

  1. Cook the rice according the package directions.
  2. Drain and rinse the canned black beans. Be sure not to skip this step; draining and rinsing canned beans can decrease their sodium content by 40%.
  3. In a microwave-safe bowl, combine the cooked rice, beans, and salsa. Microwave for about 2 minutes or until warmed throughout.
  4. Stir in the avocado and bell pepper.
  5. Divide the mixture into 4 servings; place a scoop on top of shredded romaine lettuce and serve.

Nutritional analysis (per serving):

  • 290 calories
  • 13g protein
  • 4.5g fat
  • 1g sat. fat
  • 52g carbohydrate
  • 13g fiber
  • 0mg cholesterol
  • 140mg sodium
  • 3g sugars

Serves: 4

Serving Size: About 1-1/2 cups

This recipe has important nutrients for mom and baby, including:


Fiber is a nutrient that can help ease the constipation commonly associated with pregnancy. Whole grains — like whole-wheat bread, whole-grain cereals, and brown rice — and fruits, vegetables, and legumes (beans, split peas, and lentils) are good sources of fiber.

Vitamin C

Vitamin C plays an important role in tissue growth and repair and bone and tooth development. Vitamin C also helps the body absorb iron. Good sources of vitamin C include citrus fruits, broccoli, tomatoes, and fortified fruit juices.