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Black Bean and Brown Rice Vegie Bowl


    Serves 2


    From the Middle East to the Caribbean, combinations of beans and rice can be found starring in traditional dishes around the world. Researchers have found when this classic pairing is consumed together, the glycaemic response in individuals is reduced more than if rice was eaten alone.

    Make this dish your own by adding your favourite vegies and flavourings to it.

    1 1/2 Tbsp (30 ml) extra-virgin olive oil
    1 garlic clove, crushed
    1 small red onion, diced
    1 medium green capsicum, seeded and chopped
    1 cup (250 ml) cooked long grain brown rice
    1 cup (250 ml) cooked black beans
    1 cup (250 ml) halved cherry tomatoes
    1 cup (250 ml) baby spinach
    1/2 cup (125 ml) chopped flat-leaf parsley (optional)

    Heat olive oil in frying pan over medium heat. Add garlic, onion and capsicum; cook until soft.

    Remove from heat and toss in remaining ingredients.

    Divide between two bowls and serve. Garnish with parsley if desired.

    Each serving contains: 1629 kilojoules; 12 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 53 g total carbohydrates (6 g sugars, 12 g fibre); 25 mg sodium

    source: "Cooking with Diabetes Superfoods", alive Australia #21, Spring 2014


    Black Bean and Brown Rice Vegie Bowl




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