Wednesday, July 20, 2016

Cuban Black Bean Stew with Brown Rice (Vegan)

Serves 4
Recipe from Everyday Food Magazine
Husband-Tested in Alice’s Kitchen

For a very simple, healthful, filling meal, you can whip this up in no time at all. Using canned beans makes this especially quick-to-make, but be sure to rinse and drain the beans. Brown rice will make this even more nutritious. Using Homemade Vegetable Broth and Slow CookerDried Beans will make this really budget-friendly as well. Be sure to serve this with the garnishes listed to give this simple meal more eye-appeal and flavor.  Make this a day or two in advance to serving it to get the best flavors!!

1½ cups long grain white rice or 1 cup brown basmati rice (Prepare the rice per your usual method.**)

1 Tablespoon olive oil
1 medium red onion, chopped
1 clove garlic, minced
1 red bell pepper, ribs and seeds removed, chopped
2 cans (19 oz. each) black beans, rinsed and drained (You can also use cooked dried black beans.)
1 can (14.5 oz.) vegetable broth (I used 2 cups of Homemade Vegetable Broth.)
1 Tablespoon cider vinegar
½ teaspoon dried oregano (I used pizza seasoning.)
Kosher salt, to taste
Freshly ground pepper, to taste
Garnishes:  lime wedges, fresh cilantro leaves, and sliced radishes
Optional:  Tortilla chips or warm whole-wheat tortillas would make a nice accompaniment.

While the rice is cooking, heat the olive oil in a large saucepan over medium heat.  Add the onion, garlic and bell pepper.  Cook, stirring occasionally, until the onion is softened.  Add the beans, broth, vinegar, and oregano.  Cook, mashing some of the beans with the back of a spoon, until slightly thickened, about 8 minutes.  (If you want your bean mixture to be thicker, cut back a bit on the amount of broth you use.) Season the beans with salt and pepper.  Fluff rice with a fork.  Serve the beans over the rice, with the garnishes.

Nutritional Information: (This is based on using white rice and canned broth.  The nutritional value will improve if you use brown rice and homemade broth.) 439 calories; 5.1 g fat (0.6 g saturated fat); 13.8 protein; 81.4 g carb; 10.3 g fiber

**When I make brown rice for just my husband and me, I use my rice cooker.  (1 cup brown basmati rice, rinsed well and drained; 2 cups water, a pinch of Kosher salt & 1 Tablespoon unsalted butter….then press brown rice setting.) 

**When I want to make lots of brown rice, I make No-FailBig Batch Brown Rice in the Oven.

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