Black Beans and Rice

If you think it takes a lot of time to prepare and serve a delicious meal, think again! This easy recipe can be ready in less than 20 minutes. Black beans, chopped tomato and a dash of balsamic vinegar served over rice creates a hearty, healthy dish that will satisfy everyone at the table.

Ingredients

1 medium chopped onion

1 teaspoon olive oil

1-15 ounce can unsalted chopped tomatoes, with juice

1-30 ounce can low sodium black beans, not drained

1/3 cup balsamic vinegar

1/2 cup water

2 teaspoons dried oregano

1 Tablespoon dried parsley

Salt & pepper, to taste

4 cups cooked brown rice (prepare according to package directions)

Instructions

1. In a large pan, sauté the onion with the olive oil on medium-high heat until they become translucent, about 3 to 5 minutes.
2. Pour in the canned tomatoes with their juice and cook for another 2 minutes.
3. Stir in the black beans, lower the heat to medium and continue to cook for 3 to 5 minutes.
4. Add the vinegar, water and seasonings to the beans and blend thoroughly.
5. Cover the pan and allow it to heat through until it begins to bubble.
6. Divide the rice into warm bowls and top with a generous scoop of beans. Top off with sour cream, cheese, and/or cilantro as you find fit.
7. Serve and enjoy!

Nutritional Information

Servings: 4 / 480 calories per serving

94.8 g carbohydrates; 0 mg cholesterol; 19 g protein; 3.6 g fat (0.6 sat); 20 g fiber; 480.3 mg sodium

A Tip from Helene’s Kitchen

If you want to save time, use boil-in-the bag brown rice and prepare it while you are cooking the beans. It’s dinner in a flash! Also, if you like the tang of the balsamic vinegar, use more in place of the water.

Have you tried this or a similar recipe? Share your twist in the comments below!