This wonderful, colorful recipe will be a favorite no matter where you are. The brown rice is laced with bell peppers, corn, tomatoes, and black beans. These add to the nutritional quality and keep the rice moist and flavorful. And the black beans actually make this dish a vegetarian meal.
Tip: Customize this dish by adding either mild or hot peppers to obtain the amount of heat you desire.
South of the Border Beans and Rice
(Makes 8 servings)
- 1 tablespoon extra virgin olive oil
- 1 medium green bell pepper, seeded and chopped
- 1 medium red bell pepper, seeded and chopped
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 16 ounces reduced-sodium vegetable broth
- 1 cup uncooked brown rice*
- ½ teaspoon cumin
- ⅛ teaspoon turmeric
- 1 can (15 ounces) black beans, drained and rinsed (or use no salt added)
- 12 ounces corn kernels, no-salt-added canned or frozen
- 1 can (4 ounces) mild green chiles, diced
- 1 can (14 ounces) diced tomatoes, drained
- Salt and freshly ground black pepper to taste
*Unlike white rice, brown rice retains its outer layer of bran and its germ. This results in more fiber and nutritional value. Brown rice also has a mild nutty flavor, as opposed to the bland flavor of white rice.
- In medium pot, heat oil over medium-high heat. Add peppers, onion, and garlic and sauté for about 4 minutes.
- Stir in broth, rice, cumin, and turmeric. Bring to boil. Reduce heat, cover and simmer for 45–50 minute or until rice is tender (do not stir during this time). Then gently stir in beans, corn, chiles, and tomatoes. Heat through and let stand 5 minutes. Season to taste with salt and pepper and serve.
Total fat: 3 g
Saturated fat: 0 g
Carbohydrate: 42 g
Fiber: 6 g
Protein: 7 g
Sodium: 70 mg