alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Black Bean and Brown Rice Vegie Bowl

    Share

    Black Bean and Brown Rice Vegie Bowl

    Serves 2

    Advertisement

    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

    Advertisement

    Black Bean and Brown Rice Vegie Bowl

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Waffled Chicken Quesadillas with Chipotle Pepper Sauce

    Waffled Chicken Quesadillas with Chipotle Pepper Sauce

    These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.