Tuesday, May 24, 2011

Quick and Easy Vegetarian Rice and Beans


This vegetarian, gluten free rice and bean meal may be very quick and easy, but it is certainly not short on taste. Sauteed in onion, garlic, cumin, cilantro, parsley and optional jalopeno, the black beans are exceptionally delicious and the Basmati rice adds an aromatic exotic flavor.

We love this meal, and I can usually throw it together in about thirty-five minutes from beginning to end including the cook time! This is a great recipe for when you are running short on time, but still want something healthy.

Just for the record, black beans are high in fiber, packed with  protective antioxidants, low in calories, low in fat, high in protein and minerals. And when it comes to the pocketbook, what could be more cost effective? An organic can of black beans is about a dollar, or if you cook your own, a bag of dried beans is a little over a dollar. You get a good amount of nutrition for your buck. Most of all black beans taste great!

 "Ounce for ounce, black beans have the same amount of protein as beef but contain no cholesterol, are packed with anti-oxidants, essential fatty oils, and fiber, and have only a third of the calories."( Stated in   Cooking With Trader Joe's by Dean Gunn and Wona Miniati )

Directions:
Cook 1 cup of Basmati rice according to directions ( or make 2 cups if you are big rice eaters)



Ingredients for beans.
Cooking oil Spray
1 Tablespoon olive oil
1 large onion, chopped
2 tomatoes, chopped or 1 small can tomatoes, diced
4 cloves garlic, chopped fine
8  cups of cooked beans ( about 4 1 pound cans, drained)
2 tsp of cumin
1/4 cup fresh cilantro, chopped fine
1/4 cup fresh parsely, chopped fine
Pepper to taste
Juice of 1/2 large lemon

While rice is cooking, chop the garlic, onions, tomato, cilantro, and parsley to get ready to saute for beans.

In a large skillet, saute onion, garlic, and tomatoes in olive oil spray and additional olive oil until they begin to mingle well and become a little saucy. Add cooked beans, cilantro, parsley, cumin and lemon juice and cook together until the beans are hot. Serve immediately with the Basmati Rice. If you want even more flavor, you could make a bottle of Good Seasons Salad dressing ( use balsamic vinegar for the mix) and pour some of the salad dressing on the over the beans! yum!





If you are a black beans lover, check out another amazing recipe, Eggplant Chili with Black Beans! Yum!

This recipe is shared on Gluten Free Wednesdays, Melt in Your Mouth Monday, Just another meatless MondayMonday Mania, My Sweet and Savory, Mangia Monday, Welcome Wednesday, Real Food Wednesday.Works for me ,Tuesday's Tasty Tidbits, Tuesday Night Supper Club, Gold Star Wednesday,
Slightly Indulgent Tuesday, Tempt my Tummy Tuesday,  Thursday Ultimate Recipe ,   Lisa's Gluten-Free Advice and Healthy LivingRecipes I can't wait to tryFrugal Food Thursday, mommy cooks, Feature Yourself Friday, Thank Goodness It's Friday, Full Plate Thursday, Tasty Tuesday, Funky Fresh Friday, Nifty Thrifty Friday, Pennywise Platter Thursday, Simple Lives Thursday, Cooking Thursday, Fresh and Pure Friday, Thrilling Thursday, Hearth and Soul Hop,  Your recipe, my kitchen, Friday Potluck, Savory Sunday ,Sugar Free Sunday ,Potluck Sunday, Seasonal Sunday,.  Get Grillin' Recipe roundup

14 comments:

  1. Wow, this sounds so delicious! It's been a while since I've dug into a dish of black beans and this is getting me in the mood for them now! I love all the spices and seasonings you put in here!

    And, thank you so much for joining me over at Apricosa. I'm delighted to welcome you, #100! May I ask how you happened to find my blog? Happy cooking,

    Erica

    ReplyDelete
  2. I was just eating a bowl of leftover beans and rice! I really like the fresh vegetables you add to yours. It looks delicious.

    ReplyDelete
  3. What a classic combination of flavors. I've been trying to serve beans at least once or twice a week. They're good for our health and our wallets!

    ReplyDelete
  4. Rivki,
    I totally agree. Beans are both healthy and economical.

    ReplyDelete
  5. Hi Judee,
    We just love Rice and Beans. That is a wonderful meal for us. Your Recipe looks delicious and makes me want a great bowl of Rice and Beans. Thanks for sharing with Full Plate Thursday and come back soon!

    ReplyDelete
  6. What a great meal, well suited for everybody! Thanks for sharing with the Hearth n Soul this week!

    ReplyDelete
  7. What a healthful dish. We have rice very often at home and gotta try this soon!

    BTW, I'm hosting a little Giveaway on my blog. Please stop by to enter when you have a chance. Here's the link: http://utry.it/2011/05/hong-kong-macau-and-australia-trippart.html

    Have a wonderful weekend.

    Amy
    http://utry.it

    ReplyDelete
  8. I love Black Beans, and this looks delicious!!

    ReplyDelete
  9. oh these look great! thanks for sharing them and linking up at Savory Sunday!

    ReplyDelete
  10. oh these look great! thanks for sharing them and linking up at Savory Sunday!

    ReplyDelete
  11. This sounds delicious! I will definitely have to try it out! Thanks for sharing.

    ReplyDelete
  12. Just wanted to let you know I changed my blog url from eating in winnipeg to http://thesweetdetail.blogspot.com/ hope to have you come over there and follow me there :)

    ReplyDelete
  13. Another great recipe Judee - please add our links to each of these recipe submissions to be entered in our cheese giveaway :) Thanks so much!

    ReplyDelete

Thank you for visiting Gluten Free A-Z and leaving a comment about my recipe. Your Comment makes my day!