Heart-Healthy Rice with Beans and Vegetables

Transform your weeknight dinner routine with this vibrant and flavorful Heart-Healthy Rice with Beans and Vegetables. Packed with wholesome ingredients like nutrient-rich brown rice, low-sodium black beans, and a medley of fresh vegetables including red bell pepper, zucchini, and carrot, this recipe is a delicious way to support heart health. Enhanced with aromatic garlic, earthy cumin, and a refreshing splash of lime juice, every bite is bursting with satisfying, zesty flavor. Ready in just 45 minutes, this dish is not only simple to prepare but also perfect for meal prep, delivering a high-fiber, plant-based meal that's as nourishing as it is delicious. Whether you're looking for a vegetarian main course or a hearty side, this warm, colorful dish will please both the palate and the heart.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups low-sodium vegetable broth
• 1 15-ounce can canned low-sodium black beans
• 1 medium red bell pepper
• 1 medium zucchini
• 1 medium carrot
• 1 tablespoon olive oil
• 2 cloves garlic
• 1 teaspoon ground cumin
• 0.5 teaspoon ground black pepper
• 0.25 cup fresh cilantro
• 1 tablespoon fresh lime juice

Directions

Step 1

Rinse the brown rice under cold water to remove excess starch. Drain well.

Step 2

In a medium saucepan, bring the vegetable broth to a boil. Add the rinsed rice, reduce heat to low, cover, and simmer for about 20-25 minutes or until rice is tender and broth is absorbed.

Step 3

While the rice is cooking, drain and rinse the canned black beans under cold water to remove excess sodium.

Step 4

Dice the red bell pepper, zucchini, and carrot into small, uniform pieces for even cooking.

Step 5

In a large nonstick skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1 minute until fragrant, taking care not to burn the garlic.

Step 6

Add the diced red bell pepper, zucchini, and carrot to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender yet still crisp.

Step 7

Stir in the black beans, ground cumin, and ground black pepper. Cook for an additional 3 minutes, allowing the beans to heat through and the flavors to meld.

Step 8

Once the rice is cooked, add it to the skillet with the vegetables and beans. Gently mix everything together until well combined.

Step 9

Remove the skillet from heat and stir in the fresh cilantro and lime juice for added flavor.

Step 10

Serve warm and enjoy a heart-healthy, filling meal perfect for lunch or dinner.

Nutrition Facts

Serving size	(1523.5g)

Amount per serving	% Daily Value*
Calories	902.5

Total Fat 19.1g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 2279.8mg	0%
Total Carbohydrate 150.1g	0%
Dietary Fiber 34.9g	0%
Total Sugars 24.1g
Protein 34.7g	0%

Vitamin D 0IU	0%
Calcium 288.8mg	0%
Iron 11.4mg	0%
Potassium 2417.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.9%

Protein: 15.2%

Carbs: 65.9%