Black Bean Rice Bowl

Black Bean Rice Bowl Image Image by: Black Bean Rice Bowl Image Author: Canadian Living

Beans and rice are a culinary combination eaten all over the world. Enjoy them at home with this easy one-pot vegetarian-friendly meal. Serve with lime wedges to squeeze over top.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2012

Ingredients

  • 1 cup long-grain white rice
  • 1/2 teaspoon salt
  • 1 tablespoon chili powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon pepper
  • 1 tablespoon vegetable oil
  • 1/2 cup diced red onion
  • 3 green onions (white and light green parts only), sliced
  • 3 cloves garlic minced
  • 1 can black beans drained and rinsed
  • 3/4 cups frozen corn kernels
  • 1 tablespoon lime juice
  • 1 avocado pitted, peeled and diced
  • 1 plum tomato diced
  • 1/4 cup chopped fresh cilantro

Method

In small saucepan, cover rice and 1/4 tsp of the salt with 1-1/2 cups water; bring to boil. Reduce heat, cover and simmer until rice is tender and no liquid remains, about 10 minutes. Turn off heat; let stand on burner for 5 minutes. Fluff with fork.

Meanwhile, stir together chili powder, cumin, coriander, oregano, pepper and remaining salt; set aside.

In large skillet, heat oil over medium heat; cook red onion and green onions, stirring occasionally, until slightly softened, about 2 minutes. Stir in chili powder mixture and garlic; cook, stirring, for 1 minute.

Add black beans, corn and 1 cup water; bring to boil. Reduce heat and simmer until almost no liquid remains and corn is heated through, about 3 minutes. Stir in lime juice.

Divide rice among bowls; top with bean mixture, avocado, tomato and cilantro.

Nutritional facts Per serving: about

  • Fibre 12 g
  • Sodium 672 mg
  • Sugars 4 g
  • Protein 12 g
  • Calories 399.0
  • Total fat 10 g
  • Potassium 721 mg
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 68 g

%RDI

  • Iron 22.0
  • Fibre 0.0
  • Folate 45.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 10.0
  • Vitamin C 22.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Black Bean Rice Bowl

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