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Rice and Black Bean Pilaf
2008, Ellie Krieger, All Rights Reserved
- Total Time:
- 1 hr
- Prep:
- 15 min |
- Inactive Prep:
- -- |
- Cook:
- 45 min
- Level:
- Easy
- Yield:
- 4 servings
Ingredients
- 1 cup brown rice, uncooked
- 2 1/4 cups low-sodium chicken broth
- 1 tablespoon olive oil
- 1 small onion, diced (1 cup)
- 2 cloves garlic, minced
- 2 teaspoons fresh chopped oregano or 1 teaspoon dried
- 1 stalk celery, finely diced
- 1 large carrot, finely diced
- 1 teaspoon ground cumin
- 1/2 teaspoon dried chili flakes
- 1 (15.5 ounce) can low-sodium black beans, drained and rinsed
- 2 teaspoons finely chopped parsley leaves
Directions
Place rice and chicken broth in a saucepot and bring to a boil. Reduce heat and cook rice, covered, until tender and all the liquid is absorbed, 30 to 35 minutes. Remove from heat, uncover, and fluff with a fork.
Heat the oil in a large saute pan over medium-high heat. Add onions and cook until onions are soft and translucent, about 5 minutes. Add garlic, oregano, celery, carrot, cumin and chili flakes and cook, stirring occasionally, until carrots are tender but not mushy, about 6 minutes. Stir in black beans and cook until just warmed through, about 1-2 minutes.
Combine onion-black bean mixture and hot rice in a serving bowl and toss to combine. Garnish with parsley.
SERVES 4 (1 serving equals 1 1/2 cups pilaf)
Calories: 308
Total Fat: 6 grams
Saturated Fat: 1 gram
Protein: 11 grams
Total carbohydrates: 54 grams
Sugar: 5 grams
Fiber: 6 grams
Cholesterol: 0 milligrams
Sodium: 155 milligrams
Excellent source of: Protein, Fiber, Vitamin A, Niacin, Vitamin K, Manganese, Phosphorus
Good source of: Thiamin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Potassium, Selenium