Black Beans and Rice

:kidshealth.org

2013/03/28

954

This recipe is for suitable for those following a vegetarian (meat-free) diet.

This is a scrumptious and easy recipe. If you have leftovers, have the beans on a salad the next day.

Prep time: 30 to 40 minutes

Ingredients:

2 15-oz. cans black beans, drained
1 c. onion, chopped
2 bay leaves
4 cloves garlic, minced
1 tbsp. cilantro
14 oz. can diced tomatoes (low sodium)
½ c. frozen corn niblets, thawed
1 c. hot cooked rice
¼ c. jalapeño jack cheese, shredded
½ tsp. cumin
½ tsp. chili powder
red pepper flakes to taste (optional)

Utensils:

stove (you'll need help from your adult assistant)

Directions:

Sauté ¾ cup onions, garlic, and bay leaves in oil.
Add black beans, cilantro, tomatoes, cumin, chili powder, red pepper flakes, and corn.
Simmer until heated through and flavors meld.
Make a mold of cooked rice on a platter.
Pour bean mixture over the rice.
Garnish with ¼ cup chopped onions.
Sprinkle cheese over the beans.

Serves: 4

Serving size: ¼ cup rice and 1¼ cup beans

Nutritional analysis (per serving):
307 calories
15 g protein
3 g fat
2 g sat. fat
55 g carbohydrate
12 g fiber
8 mg cholesterol
765 mg sodium
157 mg calcium
3.4 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you do not have canned tomatoes, try using salsa. Add sliced red peppers.