dish
Black Beans and Rice

8
Serves
310
Calories
15
Nutrients
11
Vitamins

Ingredients

2 cups dried black turtle beans
2 tablespoons olive oil
1 1/2 cups diced onion
1 cup diced celery
1 cup diced green pepper
2 cloves garlic , minced
4 cups low-sodium canned chicken or vegetable broth
4 cups steamed rice
1/2 cup cilantro leaves

Cooking Instructions

1. Soak the beans in water overnight in the refrigerator. Drain the beans and set aside.

2. Heat the olive oil in a 4-quart pot over medium heat. Add the onion, celery, green pepper and jalapeƱo pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 more minute.

3. Add the bay leaf, beans and broth and bring to a boil quickly over high heat.

4. Lower the heat and simmer until the beans are completely tender, about 40 minutes.

5. Remove and discard the bay leaf. Season with salt and pepper and keep warm.

6. Meanwhile, heat the rice in the microwave.

7. Serve the rice in warm bowls topped with beans and garnished with lime wedges and cilantro leaves.

NOTE: Do not add salt until the beans are fully cooked because salt will prevent them from becoming tender.

Serving Size: about 1 1/2 cups

Nutrition Information

Number of Servings: 8
Calories
310
Protein
15 g
Total Carbohydrate
53 g
Dietary Fiber
13 g
Soluble Fiber
3 g
Sugar
7 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
2 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
18 %
Percent Calories from Carbohydrate
67 %
Percent Calories from Fat
14 %
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
33 mg
Vitamin D
0 IU
Folate
227 mcg
Vitamin E
1 IU
Pantothenic Acid
1 mg
Calcium
63 mg
Iron
3 mg
Phosphorus
198 mg
Potassium
586 mg
Sodium
191 mg
Zinc
2 mg