Black Beans and Rice

Black Beans and Rice (Vegetarian)

Prep time:
30 to 40 minutes
| Serves:
4 Serving size: ¼ cup (50ml) rice and 1¼ (300ml) cup beans

Recipe From: www.kidshealth.org Better Food for Kids: Your Essential Guide to Nutrition for all Children from age 2 to 6 WRITTEN BY: Joanne Saab, RD and Daina Kalnins, RD
Add to Meal Plan
Ingredients
  • Cans beans: 2 x 500 ml drained
  • Corn Niblets: ½ cup (125 ml) frozen
  • Onion: 1 cup (250 ml) chopped
  • Brown rice: 1 cup (250 ml) cooked
  • Bay leaves
  • Jalapeno jack cheese: ¼ cup (50 ml) shredded
  • Cloves garlic: 4 minced
  • Cumin: ½ tsp (2 ml)
  • Cilantro: 1 tbsp (15 ml)
  • Chili powder: ½ tsp (2 ml)
  • Tomatoes: 450 mL diced (low sodium)
  • Red pepper: Flakes to taste (optional)
Utensils
  • Stove
  • Skillet
  • Pot for cooking rice
Directions
  1. Sauté ¾ cup (175 ml) onions, garlic, and bay leaves in oil.
  2. Add black beans, cilantro, tomatoes, cumin, chili powder, red pepper flakes, and corn.
  3. Simmer until heated through and flavours meld.
  4. Make a mold of cooked rice on a platter.
  5. Pour bean mixture over the rice.
  6. Garnish with ¼ cup (50 ml) chopped onions.
  7. Sprinkle cheese over the beans.
  8. Serve with steamed vegetables like broccoli.
Nutrition Facts

per serving

Calories: 307 |

Protein: 15 g |

Fat: 3 g |

Carbohydrate: 55 g |

Fibre: 12 g |

Sodium: 765 mg |

Calcium: 157 mg |

Iron: 3.4 mg |

Make it a Lunch?
Serve leftovers in a whole wheat pita or wrap with chopped veggies and yogurt

Food Guide Counter

½ Grain Products Serving
1½ Meat and Alternatives Servings
1½ Vegetable and Fruit Servings

Food Guide Counter

½ Grain Products Serving
1½ Meat and Alternatives Servings
1½ Vegetable and Fruit Servings