South of the border beans and rice
A healthy vegetarian entree
Karen Miller | 4/20/2016, 2:19 p.m.
This recipe combines brown rice with bell peppers, corn, tomatoes and black beans. Because brown rice retains its bran and germ, it provides more fiber and nutritional benefits than white rice. It also has a mild nutty flavor.
The bell peppers, beans, corn and tomatoes add not only texture and color, but also potassium and vitamins. A bit of cumin provides a hint of Mexican flavor, while turmeric adds a subtle yellow coloring and unique flavor. This recipe is high in fiber and protein, low in sodium and contains no saturated fats, which contribute to high cholesterol.
A green salad will round out this healthy vegetarian entrée.
- 1 tbsp. extra virgin olive oil
- 1 medium green bell pepper, seeded and chopped
- 1 medium red bell pepper, seeded and chopped
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 16 oz. reduced-sodium vegetable broth
- 1 cup uncooked brown rice
- ½ tsp. cumin
- ⅛ tsp. turmeric
- 1 can (15 oz.) black beans, drained and rinsed (or use no salt added)
- 12 oz. corn kernels, no salt added canned, or frozen, thawed
- 1 can (4 oz.) mild green chiles, diced
- 1 can (14 oz.) diced tomatoes, drained
- Salt and freshly ground black pepper to taste
- In medium pot, heat oil over medium high heat. Add peppers, onion and garlic and sauté for about 4 minutes.
- Stir in broth, rice, cumin and turmeric. Bring to boil. Reduce heat, cover and simmer for 45 to 50 minute or until rice is tender (do not stir during this time).
- Then gently stir in beans, corn, chiles and tomatoes. Heat through and let stand 5 minutes.
- Season to taste with salt and pepper and serve.
Makes 8 servings
Calories: 220 calories
Total fat: 3 g (0 g saturated fat)
Carbohydrate: 42 g
Protein: 7 g
Dietary fiber: 6 g
Sodium: 70 mg
Source: American Institute for Cancer Research