Rice and Black Beans is a nutritious and flavorful dish that blends the nuttiness of rice with the creaminess of black beans. This dish is versatile and can be enjoyed as a main course or a side dish. It is seasoned with cumin and chili powder, complemented by the sweetness of onions and the depth of garlic. Perfect for a hearty, plant-based meal, Rice and Black Beans is both satisfying and easy to prepare.
Rice and Black Beans is a staple in many Latin American and Caribbean cuisines. In countries like Cuba, Puerto Rico, and Mexico, this dish is a traditional part of everyday meals. It reflects the culinary practices of using locally available ingredients to create a balanced and flavorful dish. The combination of rice and beans has been a dietary staple for centuries, providing essential nutrients and proteins.
Ingredients:
1. 1 cup rice (preferably long-grain or basmati)
2. 1 can black beans, drained and rinsed
3. 1 onion, chopped
4. 2 cloves garlic, minced
5. 2 tablespoons olive oil
6. 1 teaspoon ground cumin
7. 1 teaspoon chili powder
8. Salt and pepper to taste
9. Optional toppings: chopped cilantro, diced avocado, grated cheese, lime wedges
Instructions:
1. Rinse the rice under cold water and place it in a pot with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 18-20 minutes, or until the rice is tender and the water is absorbed.
2. While the rice is cooking, heat olive oil in a pan over medium-high heat. Add the chopped onion and cook until soft and translucent, about 5 minutes.
3. Stir in the minced garlic, cumin, and chili powder, cooking for an additional 1-2 minutes until fragrant.
4. Add the black beans to the pan, stirring to combine with the onion and spices. Cook for 5-7 minutes, or until the beans are heated through.
5. Once the rice is cooked, fluff it with a fork and mix it into the pan with the black beans. Stir to combine and heat through for 1-2 minutes.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with optional toppings like chopped cilantro, diced avocado, grated cheese, and a squeeze of lime juice if desired.
Note:
Feel free to customize this dish by adding vegetables such as diced tomatoes, bell peppers, or corn for extra flavor and nutrition.
Nutrition Value:
1. 1 cup rice (preferably long-grain or basmati):
- Calories: Approximately 205
- Carbohydrates: 45 grams
- Protein: 4 grams
- Fat: 0.4 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Small amounts of B vitamins (such as B1 and B3)
- Minerals: Magnesium, phosphorus, and iron
- Nutritional Benefit: Provides a good source of energy from carbohydrates. Long-grain and basmati rice are less sticky and have a lower glycemic index compared to other types of rice.
2. 1 can black beans, drained and rinsed:
- Calories: Approximately 210
- Carbohydrates: 35 grams
- Protein: 14 grams
- Fat: 0.9 grams
- Sodium: 350 mg (depending on the can’s salt content)
- Cholesterol: 0 mg
- Vitamins: High in folate (Vitamin B9)
- Minerals: Rich in iron, magnesium, potassium, and zinc
- Nutritional Benefit: Black beans are an excellent source of plant-based protein and fiber, which supports digestion and helps maintain stable blood sugar levels.
3. 1 onion, chopped:
- Calories: Approximately 45
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0.1 grams
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6, and folate
- Minerals: Manganese and potassium
- Nutritional Benefit: Onions are known for their antioxidant properties and can help boost the immune system and reduce inflammation.
4. 2 cloves garlic, minced:
- Calories: Approximately 9
- Carbohydrates: 2 grams
- Protein: 0.4 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C and Vitamin B6
- Minerals: Manganese and calcium
- Nutritional Benefit: Garlic has antimicrobial properties and may help lower blood pressure and cholesterol levels.
5. 2 tablespoons olive oil:
- Calories: Approximately 240
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 27 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin E
- Minerals: Small amounts of calcium and iron
- Nutritional Benefit: Olive oil is rich in monounsaturated fats, which are heart-healthy and can help reduce inflammation.
6. 1 teaspoon ground cumin:
- Calories: Approximately 8
- Carbohydrates: 1 gram
- Protein: 0.4 grams
- Fat: 0.4 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Small amounts of Vitamin A and Vitamin C
- Minerals: Iron and calcium
- Nutritional Benefit: Cumin has antioxidant properties and may aid in digestion and support the immune system.
7. 1 teaspoon chili powder:
- Calories: Approximately 6
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A and Vitamin C
- Minerals: Iron and potassium
- Nutritional Benefit: Chili powder contains capsaicin, which can help boost metabolism and provide a mild anti-inflammatory effect.
8. Salt and pepper to taste:
- Salt:
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies based on amount used
- Cholesterol: 0 mg
- Vitamins and Minerals: None
- Nutritional Benefit: Salt is necessary for flavor, but excessive consumption can lead to health issues such as high blood pressure.
- Pepper:
- Calories: Approximately 6 per teaspoon
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.1 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K and small amounts of Vitamin C
- Minerals: Iron and potassium
- Nutritional Benefit: Black pepper can aid digestion and has antioxidant properties.
9. Optional toppings:
- Chopped cilantro:
- Calories: 1 per tablespoon
- Carbohydrates: 0.1 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A and Vitamin C
- Minerals: Calcium and potassium
- Nutritional Benefit: Cilantro adds flavor and provides antioxidants and vitamins.
- Diced avocado:
- Calories: Approximately 80 per 1/4 avocado
- Carbohydrates: 4 grams
- Protein: 1 gram
- Fat: 7 grams
- Sodium: 3 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin E, Vitamin C, and folate
- Minerals: Potassium and magnesium
- Nutritional Benefit: Avocado provides healthy fats, vitamins, and minerals, contributing to heart health and better nutrient absorption.
- Grated cheese:
- Calories: Approximately 110 per ounce
- Carbohydrates: 1 gram
- Protein: 7 grams
- Fat: 9 grams
- Sodium: 174 mg
- Cholesterol: 30 mg
- Vitamins: Vitamin A and Vitamin B12
- Minerals: Calcium and phosphorus
- Nutritional Benefit: Cheese adds protein and calcium, though it should be consumed in moderation due to its fat and sodium content.
- Lime wedges:
- Calories: 3 per wedge
- Carbohydrates: 1 gram
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Small amounts of calcium and potassium
- Nutritional Benefit: Lime juice adds a tangy flavor and is high in Vitamin C, which supports the immune system and aids in iron absorption.
Comments