1 cup prepared (65 g) Black beans & Rice contains approximately 230 Calories. This delicious and easy-to-prepare meal is perfect for individuals looking for a quick and nutritious weeknight dinner. Black beans and rice are a classic combination enjoyed worldwide in cultures such as Mexican, Caribbean, and Brazilian.

Black beans are a rich source of Protein, Fiber, and several Vitamins and Minerals including iron and magnesium. Rice, on the other hand, provides carbohydrates and is a good source of energy. Together, black beans and rice make an excellent meal choice for vegetarians and vegans.

In this article, we'll explore the various benefits of Black beans and Rice, provide tips on how to prepare this dish, and offer variations on this classic combination for those who want to mix things up.

Ingredients

To make Black beans and Rice, you will need the following ingredients:

• 1 cup of black beans
• 1 cup of rice
• 2 cups of water
• 1 teaspoon of olive oil
• Salt and pepper to taste

These ingredients are enough to feed four people.

Nutrition Facts

The nutritional content of Black beans and Rice is as follows:

• Calories: 230
• Protein: 9g
• Fat: 2g
• Carbohydrates: 45g
• Fiber: 4g
• Sugar: 1g
• Iron: 8% of the Daily Value (DV)
• Magnesium: 15% of the DV
• Calcium: 4% of the DV
• Potassium: 305mg

These values are based on a 65-gram serving size.

Benefits

Black beans and Rice offer several health benefits:

• Rich in Protein: Black beans are an excellent source of vegetarian protein, containing approximately 9 grams per serving. Rice also provides some protein, making this meal a complete protein source.
• High in Fiber: Both black beans and rice are high in fiber, which promotes Healthy digestion and can reduce the risk of several chronic diseases.
• Rich in iron and magnesium: Black beans are rich in iron, which carries oxygen to the body, and magnesium, which maintains healthy bones and muscles.

Overall, black beans and rice are a healthy and nutritious meal option.

Preparation Time

Preparing Black beans and Rice is easy and straightforward, taking about 30-40 minutes from start to finish.

• Rinse the black beans and soak them overnight in water for best results. Alternatively, use canned black beans.
• Rinse the rice and add it to a pot with double the amount of water. Add a teaspoon of olive oil.
• Bring the rice to a boil, then reduce the heat to low and cover the pot. Cook for approximately 18-20 minutes, until the water has been absorbed and the rice is tender.
• Once the rice is cooked, add the black beans to the pot and stir to combine. Cook for a few more minutes until the beans are heated through.
• Season with salt and pepper to taste.

Black beans and rice are now ready to serve!

Serving Size

One cup of prepared Black beans and Rice (65 grams) is one serving. This recipe yields approximately four servings.

Variations

There are many ways to customize Black beans and Rice to suit individual preferences. Here are some ideas:

• Add fresh herbs such as cilantro or parsley for extra flavor.
• Use different types of rice, such as brown rice or wild rice, for added nutrition.
• Serve with chopped vegetables, such as bell peppers, onions, and tomatoes, for added Fiber and Vitamins.
• Add Protein options such as shrimp, chicken or beef for an extra protein boost.
• Use different types of beans such as chickpeas, kidney beans or pinto beans for different flavors.

Black beans and rice are a versatile meal choice that can be customized to suit any taste or nutrition preference.

Gluten-free Option

Black beans and Rice are naturally gluten-free, making them an excellent meal choice for individuals on a gluten-free diet.

Vegan Option

Black beans and Rice are a completely vegan meal option, making them an excellent choice for individuals on a vegan diet.

Storage Instructions

Black beans and Rice can be stored in an airtight container in the refrigerator for up to four days. To reheat, simply microwave in a covered container for 1-2 minutes or until heated through. For best results, add a splash of water or broth to the container before microwaving to prevent drying out.

Conclusion

Black beans and Rice is a simple and nutritious meal that can be customized to suit individual preferences. This classic combination is rich in Protein, Fiber, iron, and magnesium, making it a Healthy and satisfying option for vegetarians, vegans, and those looking for a meatless meal. By following a few easy steps, anyone can prepare black beans and rice in under 40 minutes. So, next time you're in the mood for something filling, delicious, and good for you, try making black beans and rice!