• Rice and Black Beans
    October 19, 2015

    Rice and black beans is a perfect meal that not only enhances the look on your table but also pleases your taste buds. This easy dish only takes 30 minutes to get prepared. This dish is really ideal for diabetic patients.

    Ingredients:

    • 2 tbsp olive oil
    • 1 ½ cups onions, finely chopped.
    • 1 ½-garlic cloves, minced.
    • 1-cup white rice, uncooked
    • 2 cups vegetable broth
    • 1 tsp ground cumin.
    • ½ Cayenne peppers
    • 3 ½ cups black beans, canned.

    Method of preparation:

    rice and black beans

    Rice and Black Beans

    1. Take a pan and preheat it.
    2. Now add 1 tablespoon of vegetable oil.
    3. Heat the oil for few seconds.
    4. Now add finely chopped onions to the oil and stir until it get transparent.
    5. Then add minced garlic cloves to the pan and stir for four minutes or accordingly.
    6. Now add uncooked white rice to it.
    7. Mix it well.
    8. For two minutes sauté the mixture
    9. Now add vegetable broth to the pan.
    10. Add water.
    11. Bring this mixture to boil.
    12. Cover the pan and cook on low heat.
    13. Cook this for about 20 minutes till the rice is cooked properly.
    14. When the rice is cooked then mix the black beans and spices to it.

    Nutrients:

    • Black beans used in the dish are high in fiber, calcium, magnesium, zinc, and potassium and copper.

    Health benefits of Rice and Black Beans:

    • The presence of calcium, magnesium and zinc in black beans helps in maintaining bone strength and structure.
    • High fibers in beans have low glucose level and hence help in controlling diabetes.

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