Quick Black Beans, Tomatoes, and Rice

“It’s difficult to think anything but pleasant thoughts while eating a homegrown tomato.” ~~ Lewis Gizzard

Black beans, tomatoes, and rice

Black beans, tomatoes, and rice

Looking for a quick supper? Try this recipe. It’s quick, versatile, and delicious. As long as you have cooked rice or pasta on-hand, this dish is ready to eat in about 45 minutes.

About the ingredients

I usually use canned organic black beans in this recipe but you can use any kind of left-over cooked or canned beans. Canned organic tomatoes or your home-grown canned or frozen tomatoes will work. I usually use canned tomatoes with chilies.

I typically have left-over cooked rice in my refrigerator. I always cook more rice than I need for a recipe to have some on-hand when I want a quick meal. I also often have cooked pasta in the freezer because I cook a pound of pasta whenever I cook it to save water and time. It turns out that pasta freezes quite well in repurposed yogurt containers—use it within a month or two so it doesn’t dry out.

Other ingredients are onions, garlic, sea salt and black pepper, and seasonings of your choice: chilies, red pepper seed, basil, oregano. Add any combination you like.

Nutrition

Black beans, sometimes called turtle beans, are their own food group in Brazil, which is the world’s highest producer. Black beans support our digestive tract and have a high indigestible fraction (IF) that keeps the digestive tract functioning properly. Their protein/fiber combination supports blood sugar balance and regulation. They also have an impressive array of antioxidant and anti-inflammatory phytonutrients.

Black beans are a good source of molybdenum, folate (B9), copper, manganese, vitamin B1, phosphorus, and protein.

Tomato from my garden

Tomato from my garden

Tomatoes are an outstanding source of antioxidants including lycopene, which helps discourage free-radicals harmful by-products of metabolism. Recent research has shown lycopene’s positive effect on bone health.

Tomatoes are a great source of Vitamin C, biotin, molybdenum, vitamin K and other important vitamins and minerals.

Whether you use rice or pasta, be sure you use the whole grain. I usually use long-grain brown rice because I always have some in my refrigerator, but I’ll use whatever grain I have left-over from another meal. The pasta for this dish should be small like macaroni rather than long pasta like spaghetti, so that the ingredients mix together easily.

salad

Salad

I have made this dish from frozen cooked pasta or pre-cooked rice many times. It always tastes great. Served with a pre-mixed seasonal salad, good olives, and avocado which we have with every meal, and you’ve got a delicious nutritious meal on the table in 45 minutes.

The Recipe
You will need a heavy non-reactive 3-quart pot with a lid (steel-clad aluminum)
Prep time: about 10 minutes
Total time: 30 to 45 minutes
Servings: 2 – 4
Ingredients
1 tablespoon unrefined coconut or olive oil
1 small organic onion, diced
1 clove garlic, finely minced
1 15-ounce can black (or other) beans, preferably organic
1 15-ounce can organic roasted diced tomatoes or home frozen or canned
1 ½ cups cooked whole grain rice or other grain or pasta
Herbs and spices of your choice
Grated Parmesan cheese, optional
Unrefined sea salt and freshly ground black pepper to taste
Directions

  1. Melt the oil in the pot. Add and sauté the onions until soft. Stir in the garlic for about 30 seconds until it emits its wonderful aroma.
  2. Drain the liquid from the black beans. Reserve the liquid in case you want to add some of it later to keep the dish moist. Stir in the tomatoes with their juice and the rice.
  3. Add whatever seasoning you like. Stir well.
  4. Bring to a boil, lower heat to simmer, cover with lid. Taste for seasoning adding whatever you think it needs.
  5. This dish is ready when everything is hot and well blended.
  6. If you are using cheese, sprinkle it on individual servings at the table.

 

 

Author:Sharon Reese

Lacto-ovo vegetarian for over four decades.

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I will be pleased to hear from you. I’ll try to answer questions you might have about cooking or nutrition.

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