Black Beans & Rice
Costing only pennies per serving, most people know beans and rice make a delicious, cheap meal. However it's also a healthy meal containing 9 grams of fiber per serving (or a third of your daily fiber needs) and about 300 calories. Plus when eaten together, beans and rice form a complete protein.
- 1 can black beans.
- Extra virgin olive oil.
- 1 3/4 c. water.
- 2 c. instant brown rice.
- 2 bay leaves.
- Sour cream.
- Green onions.
- Shredded cheese.
- In a medium sauce pan, bring Â½ tablespoon of extra virgin olive oil, 2 bay leaves, and 1 3/4 cups of water to a rolling boil.
- While the water is heating, open a can of black beans. Pour into a colander and wash thoroughly. Pat dry with a paper towel. Lightly coat the bottom of a large skillet with extra virgin olive oil. Heat over medium.When the oil is hot, add the black beans. SautÃ© over medium until the skins crack and become slightly crisp. Stir occasionally.
- While the beans are cooking, add 2 cups of instant brown rice to the boiling water. Stir occasionally. Return to a boil and cover. Reduce heat for 5 minutes. Remove the pan from the stove, stir, cover, and let stand for an additional 5-10 minutes. Stir and remove the bay leaves.
- Serve by layering rice, black beans, salsa, and shredded cheese (pepper jack or cheddar). Garnish with green onions and sour cream.
Most children and adults don't like beans because they are too "mushy." SautÃ©ing them until slightly crisp gives the beans a "meaty" texture that is sure to please.
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My favorite vegetarian resource
Like beans? Check out this bean cookbook. While not every recipe is vegetarian, the cookbook contains several delicious veggie friendly bean recipes. My favorite is the easy chili recipe made with three types of beans and zucchini.