Low Fat Casamiento

Transform your weeknight dinner routine with this vibrant and healthy twist on a traditional Salvadoran favorite—Low Fat Casamiento. This simple, flavorful dish combines hearty brown rice and low-sodium black beans with aromatic sautéed onions, red bell peppers, and garlic, all seasoned with earthy cumin and oregano. A sprinkle of fresh cilantro and a zesty lime wedge finish this meal, delivering fresh, satisfying flavors in every bite. Perfect as a light main dish or a nutritious side, this one-pan wonder is loaded with plant-based protein and fiber, making it both wholesome and easy to prepare. With just 10 minutes of prep and a no-oil approach using cooking spray, it's a fuss-free recipe that proves healthy eating doesn't mean sacrificing taste. Whether you're meal-prepping or whipping up a last-minute dinner, Low Fat Casamiento is sure to impress!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 can low-sodium black beans
• 1 spray cooking spray
• 0.5 cup (diced) white onion
• 0.5 cup (diced) red bell pepper
• 2 cloves (minced) garlic
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup (chopped) fresh cilantro
• 1 wedge lime

Directions

Step 1

Rinse the brown rice under cold water and drain.

Step 2

In a medium saucepan, combine the rice and water. Bring to a boil over high heat.

Step 3

Reduce the heat to low, cover, and let it simmer for 30 to 35 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it stand for 5 minutes, then fluff with a fork.

Step 4

While the rice is cooking, drain and rinse the black beans under cold water to reduce sodium content.

Step 5

In a large skillet, coat with cooking spray and place over medium heat.

Step 6

Add the diced onion, red bell pepper, and minced garlic to the skillet and sauté until the onion is translucent, about 5 minutes.

Step 7

Stir in the ground cumin, dried oregano, salt, and black pepper, cooking for an additional 1 minute until the spices are fragrant.

Step 8

Add the black beans to the skillet and cook for about 3 to 4 minutes, stirring occasionally until heated through.

Step 9

Once the rice is done, combine it with the bean mixture in the skillet. Mix well to ensure all ingredients are thoroughly combined.

Step 10

Turn off the heat and fold in the chopped cilantro.

Step 11

Serve warm with a squeeze of lime on top for added flavor.

Nutrition Facts

Serving size	(1280.3g)

Amount per serving	% Daily Value*
Calories	674.4

Total Fat 4.6g	0%
Saturated Fat 0.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1297.3mg	0%
Total Carbohydrate 128.9g	0%
Dietary Fiber 32.2g	0%
Total Sugars 7.7g
Protein 32.7g	0%

Vitamin D 0IU	0%
Calcium 276.3mg	0%
Iron 10.6mg	0%
Potassium 1462.5mg	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: 6.0%

Protein: 19.0%

Carbs: 75.0%