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Recipe of the Week – Creamy Black Beans and Rice

Recipe of the Week – Creamy Black Beans and Rice

Black beans are one of my all-time favorites.  This recipe is great because it’s pretty simple and easy to throw together on a weekend afternoon.  If you want to cook them during the week but won’t be at home, then place the ingredients in the slow cooker and cook the beans while you are away from home.

This dish is vegetarian, low-fat and full of lots of nutrients.  Like most beans, black beans are a great source of protein and fiber.  According to the National Nutrient Database, 1 cup of black beans is 240 calories and provides 15.1 g of protein and 15.4 grams of fiber.  Just be careful with the toppings you add such as the cheese and sour cream as these may increase the calorie and fat content in your meal.

Black beans are also full of vitamins and minerals the body needs to function, and are an excellent source* of magnesium, zinc, folate, iron and phosphorous and a good source** of potassium and provide smaller amounts of calcium, vitamin K and other nutrients.  They are also considered to have antioxidant benefits primarily in the form of anthocyanins which are present in the skin and give the bean its color.

This recipe freezes and reheats very well and you can use the leftovers in other dishes throughout the week.

*Excellent source – containing 20%+ of the Recommended Daily Allowance of a vitamin or mineral

**Good source – containing 10-19% of the Recommended Daily Allowance of a nutrient

Homestyle Black Beans and Rice
4 servings
scroll down for full recipe

Dice yellow onion, pepper and garlic.  Heat 1 T olive oil in large pot over medium-high heat.  Add onion and pepper and sauté until onion is translucent.  Next, add garlic and sauté an additional 30 seconds.

Add black beans and then add four cups of water.

Creamy Black Beans - cover with water and cook until beans are tender
Turn heat down to medium and bring to a boil.  Once it reaches a boil, turn down to medium-low and cover.  Cook 1-2 hours or until beans are tender.
Creamy Black Beans - when tender blend 1 cup of beans and liquid

Once black beans are tender, remove 1 cup of beans and liquid from the pot and place in blender.  Blend until smooth.  Add back into pot.

Serve over cooked brown rice and add your toppings of choice. Suggested toppings:  sour cream, yogurt, cheese, diced onion, cilantro, diced tomato.

Creamy Black Beans

July 18, 2018
: 4
: 10 min
: Easy

Classic beans and rice recipe.

By:

Ingredients
  • ½ yellow onion
  • 1 jalapeno pepper or bell pepper
  • 2 cloves of garlic
  • 1 T olive oil
  • 8 oz dried black beans
  • Water as needed
  • 2 cups cooked brown rice
Directions
  • Step 1 Dice yellow onion, pepper and garlic. Heat 1 T olive oil in large pot over medium-high heat. Add onion and pepper and sauté until onion is translucent. Add garlic and sauté an additional 30 seconds.
  • Step 2 Add black beans and then add four cups of water.
  • Step 3 Turn heat down to medium and bring to a boil. Once it reaches a boil, turn down to medium-low and cover. Cook 1-2 hours or until beans are tender.
  • Step 4 Once black beans are tender, remove 1 cup of beans and liquid from the pot and place in blender. Blend until smooth. Add back into pot.
  • Step 5 Serve over cooked brown rice and add your toppings of choice.

Nutrition info does not does not include toppings you may add



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