Black Beans and Rice

Family Dinner - Tips

The perfect meal! Preparation Time: 20 minutes. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association.

Brief

Prep 5 mins

Cook: 25 mins

Total: 30 mins

Servings: 10

Yield: 10 servings/serving size: 1/2 cup

Black Beans and Rice

Ingredients

1 teaspoon olive oil

1 onion

chopped

2 cloves garlic

minced

¾ cup uncooked white rice

1 ½ cups low sodium

low fat vegetable broth

1 teaspoon ground cumin

¼ teaspoon cayenne pepper

3 ½ cups canned black beans

drained

Thirty Minute Chili

Tips

Directions

Step 1

In a stockpot over medium-high heat heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.

Step 2

Add the vegetable broth bring to a boil cover and lower the heat and cook for 20 minutes. Add the spices and black beans.

Nutritional Information

Black Beans and Rice

Servings Per Recipe:10

Calories: 140.4

% Daily Value *

Protein: 6.3g 13%

Carbohydrates: 27.1g 9%

Dietary Fiber: 6.2g 25%

Sugars: 0.6g

Fat: 0.9g 1%

Saturated Fat: 0.2g 1%

Vitamin A Iu: 25IU 1%

Niacin Equivalents: 2.4mg 18%

Vitamin B6: 0.1mg 6%

Vitamin C: 3.3mg 6%

Folate: 85.5mcg 21%

Calcium: 38.9mg 4%

Iron: 2.4mg 13%

Magnesium: 35mg 13%

Potassium: 297.8mg 8%

Sodium: 354.4mg 14%

Thiamin: 0.2mg 21%

Calories From Fat: 7.9

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.