Looking for a great tasting dish that also happens to be meatless? Baylor College of Medicine Sugar, Heart and Life Program’s black beans with rice recipe should do wonders for your next meal.
This recipe, which serves six, is packed with 21 grams of protein per serving. At only 4 grams of fat per serving, it’s also heart healthy.
Sugar, Heart and Life is an interactive web experience for patients with diabetes and their families. It features a guide to understanding diabetes, tips for eating at home and on the go, interactive games, information on how to accurately read food labels and planning for physical activity.
Black Beans with Rice
- 1 lb. black beans, dry
- 7 cups water
- 1 medium green pepper, coarsely chopped
- 1 ½ cups onion, chopped
- 1 tbsp. vegetable oil
- 2 bay leaves
- 1 clove garlic, minced
- ½ tsp. salt
- 1 tbsp. vinegar (or lemon juice)
- 6 cups rice, cooked in unsalted water
- 1 jar (4 oz.) sliced pimiento, drained
- 1 lemon, cut into wedges
- Pick through beans to remove bad ones. Soak beans overnight in cold water. Drain and rinse.
- In a large soup pot or Dutch oven, stir together beans, water, green pepper, onion, oil, bay leaves, garlic and salt. Cover and boil for one hour.
- Reduce heat and simmer, covered, for three to four hours or until beans are very tender. Stir occasionally and add water if needed.
- Remove and mash about a third of beans. Return to pot. Stir and heat through.
- When ready to serve, remove bay leaves and stir in vinegar or lemon juice.
- Serve over rice. Garnish with sliced pimiento and lemon wedges.
Looking for a dish to complement the beans and rice? Check out our other dietitian-recommended recipes.