Eat– for Good Health

The optimum vegetarian meal compliments ingredients that result in complete protein– all essential amino acids.  Cuban Black Beans and Rice is a filling, delicious entree. 

Image of black beans and rice

Ingredients serve 4

  2 1/2 cup(s) water, divided
  1 cup(s) uncooked brown rice, any variety
  2 tsp olive oil
  1 3/4 cup(s) (sliced) uncooked red onion(s), chopped, divided
  1 medium banana pepper(s), cubanelle or other sweet pepper, diced (about 1 cup)
  1 1/2 Tbsp minced garlic
  1 tsp ground cumin
  1 tsp dried oregano
  31 oz canned black beans, two 15.5 oz cans (undrained)
  1 tsp table salt, or to taste
  1 Tbsp red wine vinegar
  2/3 cup(s) cilantro, fresh, chopped, divided
  1 medium fresh lime(s), cut into 6 wedges

Instructions

  • In a small saucepan, bring 2 cups of water to a boil; add rice and cook as package directs.
  • Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add 1 1/2 cups of onion and all of the pepper; cook, stirring occasionally, until tender, about 7 minutes. Add garlic, cumin and oregano; cook, stirring, until fragrant, about 30 seconds.
  • Stir in beans and their liquid, remaining 1/2 cup of water and salt; bring to a simmer. Reduce heat to low and simmer for flavors to blend, about 5 minutes. Remove from heat; stir in vinegar and 1/3 cup of cilantro.
  • To serve, spoon beans over rice; sprinkle with 1/4 cup of remaining onion and 1/3 cup of remaining cilantro; squeeze fresh lime juice over top. Yields about 3/4 cup of beans and 1/2 cup of rice per serving.
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6 thoughts on “Eat– for Good Health

  1. Kathleen Rowland

    Hi Mary Alice. Olive oil is so much healthier than butter. I’m from Iowa, and we used butter to saute vegetables. There’s a butter-tasting spray made with olive oil for the die-hards.

  2. Janessa Breckenridge

    Great recipe– did you read my mind? I’ve been looking for recipes to lower my LDL (bad) cholesterol. My level is high, and my physician’s assistant reminded me that a high level of LDL in the blood increases the risk of fatty deposits forming in the arteries.

  3. Mary Alice Tallmadge

    Hey Janessa– yes, but an elevated level of HDL (good cholesterol) has a protective affect. Saturated fat is linked to increased risk for heart disease and certain cancers. Industrialized countries where diets are heavy with meat and fatty dairy products (saturated fats) show a lot of people with coronary heart diesase.

  4. Reba Studebaker

    Hey there Janessa, Mary Alice, Kathleen and everyone else who stops by! My fat choices are easy– I eat the plant kind– avocado, beans, or fish, and always cook with olive oil also. These mono and polysaturated fats do not raise blood cholesterol.

  5. Kathleen Rowland

    Absolutely, Reba, but don’t forget whole gain products. My husband is on board with what I want to make for dinner. We eat more whole grains, fruits, vegetables, lean meat, poultry, fish, low fat dairy, and BEANS. I recommend taking a tablet of Beano (which prevents gas) prior to eating beans if your body isn’t used to them.

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