If you're looking to eat healthy, black beans and rice are a great choice. Black beans come packed with plenty of nutrition, and they tend to stay good for a while in the pantry under the right conditions. This black beans with rice recipe is perfect for lunch or dinner! You and your family are sure to love it.
Healthy Black Beans With Rice Recipe
Ingredients:
1 lb. black beans, dry
7 cups water
1 medium green pepper, coarsely chopped
1 1/2 cups onion, chopped
1 Tablespoon vegetable oil
2 bay leaves
1 clove garlic, minced
1/2 teaspoon salt
1 Tablespoon vinegar (or lemon juice)
6 cups rice, cooked in unsalted water
1 jar (4 oz.) sliced pimento, drained
1 lemon, cut into wedges
Directions:
1. Pick through beans to remove bad ones. Soak beans overnight in cold water. Drain and rinse.
2. In large soup pot or Dutch oven, stir together beans, water, green pepper, onion, oil, bay leaves, garlic, and salt. Cover and boil for 1 hour.
3. Reduce heat and simmer, covered, for 3–4 hours or until beans are very tender. Stir occasionally, and add water if needed.
4. Remove and mash about a third of beans. Return to pot. Stir and heat through.
5. When ready to serve, remove bay leaves and stir in vinegar or lemon juice.
6. Serve over rice. Garnish with sliced pimento and lemon wedges.
Yield: 6 servings
Serving size: 8 oz
PER SERVING:
Calories: 508
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 206 mg
Total fiber: 14 g
Protein: 21 g
Carbohydrates: 98 g
Potassium: 852 mg
Health Benefits of Black Beans
Black beans are an excellent source of folate, copper, thiamine, manganese, and magnesium. Folate, also known as vitamin B9, is necessary for red blood cell formation and healthy cell function. Folate is especially important in pregnant women, since it's used by the body to properly develop a fetus.
Copper is used by the body in the manufacture of connective tissue and blood vessels. It's also used in the maintenance of the nervous and immune systems. Given how many uses copper has in the body, it's an important part of a healthy diet. Manganese is used in the metabolism of fat and carbohydrates, making it a great nutrient for people looking to lose weight.
Black beans are also an incredibly good source of fiber. Fiber is necessary to keep the digestive system healthy. The beneficial bacteria in your gut use fiber as a food source. If you lack fiber in your diet, you can suffer from a number of complications. These can include irregular bowel movements, bloating, and cramping. By making this black beans with rice recipe, you'll ensure you have enough fiber to keep your digestive system healthy.
Another benefit of black beans is their high antioxidant content. Antioxidants have been shown to help prevent heart disease, type II diabetes, and some cancers. Storing black beans at high temperatures can cause their antioxidants to break down, so make sure you store them in a cool place.
By making this recipe, you'll give your family a nutritious meal that will give them tons of great nutrients. There's just no going wrong here; this recipe is healthy, delicious, and easy to make. Once you've had your fill of this recipe, be sure to check out our other healthy recipes. We have dozens of them!