Heart-Healthy White Rice with Black Beans

Elevate your weeknight meals with this vibrant and nourishing Heart-Healthy White Rice with Black Beans. Perfectly cooked, fluffy white rice is simmered in low-sodium vegetable broth for an extra dose of flavor, then combined with tender black beans seasoned with aromatic cumin, paprika, and a hint of garlic. A touch of lime juice and a sprinkle of fresh cilantro add a zesty, herbaceous finish to this dish, making it as refreshing as it is satisfying. With its low sodium content, fiber-packed beans, and heart-smart olive oil, this recipe is a wholesome choice for a balanced main course or a versatile side dish. Ready in just 35 minutes, this plant-based, gluten-free meal is ideal for busy weeknights and plenty flavorful to please the whole family.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup white rice (preferably long-grain or basmati)
• 2 cups low-sodium vegetable broth
• 1 tablespoon extra-virgin olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1.5 cups cooked black beans, drained and rinsed
• 1 teaspoon ground cumin
• 0.5 teaspoon paprika
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lime juice (freshly squeezed)
• 0 salt (optional, to taste)
• 0 black pepper (ground, to taste)

Directions

Step 1

Rinse the white rice under cold water until the water runs clear to remove excess starch. Set aside.

Step 2

In a medium-sized pot, bring the low-sodium vegetable broth to a boil. Add the rinsed rice, reduce the heat to low, and cover the pot with a lid. Simmer for 15-18 minutes, or until the rice is tender and all the liquid is absorbed. Remove from heat and let it sit for 5 minutes, covered.

Step 3

While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the finely chopped onion and sauté for 3-4 minutes, or until softened and translucent.

Step 4

Stir in the minced garlic and cook for another 1-2 minutes, until fragrant, making sure it doesn’t burn.

Step 5

Add the cooked black beans to the skillet along with the ground cumin, paprika, and a pinch of black pepper. Mix well and cook for 3-4 minutes to warm the beans and incorporate the flavors.

Step 6

Once the rice is done, fluff it with a fork and gently stir it into the skillet with the black bean mixture. Cook for another 2-3 minutes, stirring occasionally, to combine the flavors.

Step 7

Remove the skillet from heat and stir in the chopped cilantro and freshly squeezed lime juice. Taste and adjust the seasoning with a small pinch of salt, if desired, keeping in mind heart-health guidelines.

Step 8

Serve warm as a main dish or side dish. Garnish with additional cilantro, if desired.

Nutrition Facts

Serving size	(1195.3g)

Amount per serving	% Daily Value*
Calories	802.0

Total Fat 16.4g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 683.5mg	0%
Total Carbohydrate 135.9g	0%
Dietary Fiber 24.8g	0%
Total Sugars 8.1g
Protein 29.1g	0%

Vitamin D 0IU	0%
Calcium 175.8mg	0%
Iron 8.1mg	0%
Potassium 1614.1mg	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: 18.3%

Protein: 14.4%

Carbs: 67.3%