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Category
Main Dishes
Title

Tangy black beans and rice

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Serves
Serves:
6
Serving Size
Serving Size:
1 1/2 cup sauce and beans, 1/2 cup rice
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Ingredients

Ingredients

1 cup dried black beans
6 cups water plus water for soaking
1 whole onion, peeled
Optional: 1/4 teaspoon of salt
1 tablespoon vegetable oil
1 green pepper, finely chopped
1 clove garlic, minced or 1/8 teaspoon garlic powder
1 cup onion, chopped (about 1 medium)
1 teaspoon dried oregano
1 teaspoon ground cumin
3 cups hot cooked brown rice (about 1 cup uncooked)


Ingredients for Tangy Sauce
1/2 cup onion, chopped (1/2 medium)
1 teaspoon hot sauce
1/2 tablespoon garlic powder
1/2 tablespoon chili powder
2 tomatoes, diced (about 2 cups) 
 

Directions

Directions

  1. Cover beans with water. Cover with lid; soak overnight. 
  2. Drain. Place beans in large saucepan. Add 6 cups water and whole onion. 
  3. Bring to a boil and cover pan. Reduce heat and simmer 1-2 hours or until beans are tender.
  4. While the beans are cooking, prepare the tangy sauce and cook the rice (if not already made ahead of time).
  5. Heat oil in small fry pan on medium heat. Sauté green pepper, garlic, chopped onion, oregano, and cumin. Add to beans. 
  6. Simmer a few minutes to blend flavors. Remove whole onion. 
  7. Serve beans over rice. Top with tangy sauce. 
  8. Refrigerate leftovers within 2 hours of cooking.
Tips and Variations
Tips and Variations
  • Serve leftover beans and rice in a wrap or taco, or serve it in a bowl topped with a fried egg for breakfast.
  • Cook a whole pound of black beans and use the extra beans to make other dishes like soup or casseroles.
  • If beans give you gas, try eating small amounts and slowly increase so your body can adjust.
     
Nutritional Info

Nutritional Info

Serves 6
Amount per serving
Calories
268
Total Fat
4 g
Saturated Fat
0.5 g
Cholesterol
0 mg
Sodium
37 mg
Total Carbohydrates
49 g
Dietary Fiber
11.5 g
Total Sugar
4.7 g
Protein
10.8 g
Comment
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Tangy black beans and rice
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Time to make
Time to make:
20 minutes preparation; 8 hours wait time; 1-2 hours cook time
Recipe Credit
Recipe Credit:
University of Minnesota Extension Center for Family Development staff
Category
Category:
Main Dishes
Special Criteria
Special Criteria:
Vegetarian
Whole Grains

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