Black beans and rice
By 30 Minutes or Less
This classic side dish will add healthy fiber to your family's meal.

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  • Prep Time: less than 30 minutes
Category: Main Dishes
Serves: 6
Cups of Fruits & Vegetables per Serving: 1/2
Think Variety; Think Color: Red, Yellow/Orange, White, Green

Ingredients

1 small onion, chopped
1 small green pepper, chopped
2 cloves garlic, chopped 
1 teaspoon olive oil
2 15-oz. cans black beans, drained
1 14-oz. can tomatoes, crushed
1/2 cup frozen corn
Cumin, hot sauce, salsa (optional)
3 cups brown rice, cooked   

Directions

In large skillet or saucepan, sauté onion, green pepper and garlic over medium heat until soft.

Add beans, tomatoes and corn, and simmer for 10-15 minutes.

If desired, add pinch of cumin, a dash of hot sauce or some salsa.

Serve over rice.

Each serving provides: An excellent source of vitamin C and fiber, and a good source of  vitamin A and magnesium.

 
   

Nutritional Information

  • Calories:    210
  • Carbohydrates:    42g
  • Total Fat:    1.9g
  • Cholesterol:    0mg
  • Saturated Fat:   0.3g
  • Dietary Fiber:    6g
  • % of Calories from Fat:    8.1%
  • Sodium:    200 mg
  • Protein:    8g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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