Rice & Beans = Healthy? Think Again...

Ingredients

• 2 cups Long Grain White Rice (rinsed until water runs clear)
• 2 cups Canned Black Beans (drained and rinsed)
• 4 cups Water (for cooking rice)
• 2 tablespoons Olive Oil (extra‑virgin preferred)
• 1 small Onion (finely diced)
• 2 cloves Garlic (minced)
• 1 teaspoon Ground Cumin (toasted lightly)
• 1/2 teaspoon Salt (adjust to taste)
• 1/4 teaspoon Black Pepper (freshly ground)

Instructions

1. Rinse the Rice

   Place the rice in a fine mesh sieve and rinse under cold running water until the water runs clear, discarding excess starch.

   Time: PT3M

2. Sauté Aromatics

   Heat olive oil in the saucepan over medium heat. Add the diced onion and sauté until translucent, about 4 minutes. Add minced garlic and toast for another 30 seconds.

   Time: PT4M30S

   Temperature: Medium

3. Toast Spices

   Stir in the ground cumin and cook for 30 seconds until fragrant.

   Time: PT30S

   Temperature: Medium

4. Add Rice and Liquid

   Add the rinsed rice to the saucepan, stirring to coat with oil and spices. Pour in 4 cups of water, increase heat to high, and bring to a rolling boil.

   Time: PT5M

   Temperature: High

5. Simmer Rice

   Once boiling, reduce heat to low, cover the saucepan, and let the rice simmer for 15 minutes without lifting the lid.

   Time: PT15M

   Temperature: Low

6. Incorporate Beans

   After the rice has absorbed most of the water, gently fold in the drained black beans, salt, and pepper. Cover and let sit off‑heat for 5 minutes to allow flavors to meld.

   Time: PT5M

7. Serve

   Fluff the rice‑bean mixture with a fork and serve hot. Optional garnish: chopped cilantro or a squeeze of lime.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

12g

Carbohydrates

55g

Fat

5g

Fiber

8g