Healthy Meal With Black Bean and Rice

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Combining rice and black beans in a black bean recipe is common in many countries. It is most popular in Cuba but other countries like Spain also serve it. It is believed to bring good luck for the New Year that is why it is prepared as one of the dishes for the celebration. Spanish call this recipe Moros y Cristianos otherwise known as Christian and Moors. The black beans represent the Moors while the white rice is the representation of Christians. Here is a sample of the recipe that can be quickly and easily prepared using a steam cooker.

For this recipe the following ingredients are needed: 1 cup chopped onion, 1 cup chopped green bell pepper, 2 teaspoons chopped garlic, 1 and ½ teaspoon ground cumin, 1 teaspoon dried thyme leaves, bay leaf, 1 tablespoon olive oil, 1 cup white rice, 1 can diced tomatoes, green chilies, 1 can rinsed and dried black beans, 2 cups of waters, 1 tablespoon apple cider vinegar, 1 and ½ teaspoon salt and ½ teaspoon black pepper

In the preparation of this recipe, saute the bell pepper, garlic, onion, cumin, thyme, bay leaf and red pepper in olive oil. Do this for about five minutes. Then, combine these sauteed ingredients with rice, black beans, tomatoes, water, salt, vinegar and pepper. Bring the mixture to a boil. When it starts boiling, simmer it for 20 minutes until rice is cooked. Let stand for five minutes to cool before serving. This simple black bean and rice recipe creates 4 servings when used as a main dish or 8 servings as side dish. A single serving contains 341 calories, 5 grams of fat and 536 milligrams of potassium.

Using black beans in meal preparation can provide plenty of health benefits. When mixed with other ingredients, it can even be made healthier. Combining rice and black beans create a dish that is packed with high protein, carbohydrates and several types of vitamins and minerals. It is like having a complete meal in one dish. There are other black bean recipes that can serve as a guide for a healthy meal.