Southwestern Black Beans and Rice

southwestern black beans and rice

If you are looking to cut back on the amount of red meat you and your family are eating, but still get the protein that our bodies need, then beans may be the answer.

Did you know that beans are so nutritious for us that the latest dietary guidelines are suggesting we TRIPLE our intake from 1 cup a week to 3?   Triple.

And not only do beans provide protein, but just 1 cup has 12 grams of fiber!   Meat has zero.

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But to be honest, that’s not why I make this dish.  Even though those are great health benefits.  I make it just because it can be cooked in under 10 minutes and eaten as a complete meal.

Black beans, diced tomatoes and cooked brown rice are added to onions and garlic that have been sautéed in a little oil.  Cumin, chili powder, salt and pepper are added and little cheese is sprinkled on top.  Be sure to turn the stove off and let the cheese really melt so it can reach the bottom of the pan.

black bean and rice

Great additions to this dish could be diced red peppers, green peppers, salsa or zucchini.  Play around with it.  It’s a very versatile dish!

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Southwestern Black Beans and Rice

Black beans and brown rice are combined with diced tomatoes and spices with just a little cheese melted on top to make a complete Vegetarian, Gluten Free meal.

Ingredients

  • 1/2 cup onion, chopped
  • 1 teaspoon minced garlic
  • 1 can black beans, drained and thoroughly rinsed
  • 1 can diced tomatoes (no salt preferably)
  • 2 cups cooked brown rice
  • 1 teaspoon chili powder, cumin, salt
  • 1/2 teaspoon black pepper
  • 2-3 ounces shredded cheddar cheese

Instructions

  1. In a large skillet, over medium heat, add 1 tablespoon olive oil
  2. Add the onions and let sweat for 2-3 minutes
  3. Add the garlic and stir until fragrant, about 1 minute
  4. Add the tomatoes (with juice), canned beans and rice – stir
  5. Add the spices – stir until warmed through
  6. Turn off the stove and sprinkle cheese on top. Cover and let cheese completely melt. Do not lift lid, The steam is needed to help the cheese melt.

Recipe Source:  HappilyUnprocessed.com
I used all organic ingredients when making this recipe, and hope you do too!  🙂

Thank you to all of you who found us through Pinterest!

 

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Comments

  1. Jacqueline says:

    Made this tonight for myself and 2 & 4 year old. I was looking for an easy bean dish I could make kids for dinner when husband isn’t home since hubby doesn’t like beans. We all enjoyed it and I would make this again. I added diced red pepper to it.

    • Oh I’m so happy Jacqueline. Thanks for taking the time to comment. And I love that your kids like peppers! Another easy bean dish are our Beef and Bean Burritos. I didn’t add cheese to these b/c I’m trying to cut back (eliminate really) dairy, but if your kids like cheese then by all means add it. Add a lot! But I make a dozen at a time and freeze them and the kids reheat them themselves for a snack or make more for a meal.

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