Cuban Black Beans & Rice
Cuban Black Beans & Rice serves: 4 (about 1 cup or 240 ml per serving)
Prep Time: 15 minutes | Cook Time: 30 minutes | Total Time: 45 minutes
Ingredients:
- 2 tablespoons olive oil
- 1/2 onion, chopped
- 1/2 green bell pepper, chopped
- 1 jalapeño pepper, seeded and finely chopped
- 3 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 bay leaf
- 1 teaspoon salt
- 1 1/2 cups (258 g) cooked black beans, or one 15-ounce (425-g) can black beans, drained and rinsed
- 3/4 cup (180 ml) low-sodium vegetable broth
- 1/2 teaspoon red wine vinegar
- 2 cups (404 g) cooked brown rice
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a medium pot or Dutch oven, heat oil over medium heat. Add onion, bell pepper and jalapeño, and sauté until softened, about 5 minutes. Add garlic, oregano, bay leaf and salt and cook an additional minute. Stir in beans and vegetable broth. Simmer, partially covered, about 20 minutes. Remove from heat and stir in vinegar. Discard bay leaf and serve 1/2 cup (120 ml) bean and vegetable mixture over 1/2 cup (101 g) hot brown rice.
Notes:
Simplify this recipe: Use 1 cup (160 g) pre-chopped onion, 1/2 cup (55 g) pre-chopped bell pepper, pre-peeled garlic cloves and frozen, pre-cooked brown rice.
Storage tip: Beans and rice will keep in an airtight container in the refrigerator for 5 days, or will freeze in individual portions for up to 1 month.
To reheat thawed rice: Place 2 tablespoons of water in a small saucepan and add defrosted rice. Heat on low, covered, for 3–4 minutes until rice is warmed through.
To reheat thawed rice: Place 2 tablespoons of water in a small saucepan and add defrosted rice. Heat on low, covered, for 3–4 minutes until rice is warmed through.
Make it nightshade-free: Replace green bell pepper with 1/2 medium zucchini, chopped, and omit jalapeño.
Nutrition Information Per Serving:
Nutrition information per serving: 285 calories, 8.2 g total fat, 1.3 g saturated fat, 1.3 g polyunsaturated fat, 5.3 g monounsaturated fat, 0 mg cholesterol, 621 mg sodium, 387 mg potassium, 44.8 g total carbohydrates, 7.8 g fiber, 2 g sugar, 9.1 g protein, 3% calcium, 12% iron
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