Rice and Black Bean Pilaf
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| Tue, 07-22-2008 - 1:19am |
I made this tonight and it was quite tasty. I love recipes like this, where I can make use brown rice made in advance to save time on weeknights. In a pinch, I bet it would work with the 90 second Uncle Ben's brown rice too. It would also be great with other veggies; think I'll add some peppers next time.
Rice and Black Bean Pilaf
2008, Ellie Krieger, All rights reserved
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
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.
Per Serving:
(1 serving equals 1 1/2 cups pilaf)
Calories 310; Total Fat 6 g; (Sat Fat 1 g, Mono Fat 3.5 g, Poly Fat 1 g) ; Protein 11 g; Carb 57 g; Fiber 8 g; Cholesterol 0 mg; Sodium 290 mg
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


