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Savory Rice and Beans

Savory Rice and Beans
Savory Rice and Beans
This healthy recipe comes from NDSU Extension.


1 Tbsp. olive oil

1 medium onion, chopped

2 cloves garlic, minced

1 (14.5-oz.) can low-fat vegetable broth

¾ c. uncooked white rice

½ tsp. cayenne pepper

1 medium tomato, diced

2 (15-oz.) cans black beans, drained and rinsed


In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and sauté for four minutes. Add the rice and sauté for two minutes.

Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spice, tomato and black beans. Cook over medium heat two minutes or until heated through.

Freeze the leftovers in meal-size amounts or refrigerate and eat within four days

Makes 10 servings. Each serving has 180 calories, 2.5 g fat, 8 g protein, 31 g carbohydrate, 6 g fiber and 350 mg sodium.



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