Rice and Black Bean Pilaf

Name: Rice and Black Bean Pilaf
Prep time: P0Y0M0DT0H15M0.000S
Cook time: P0Y0M0DT0H45M0.000S
Total time: P0Y0M0DT1H0M0.000S
Yield: 4 servings
Ingredients: 1 cup brown rice, uncooked; 2 1/4 cups low-sodium chicken broth; 1 tablespoon olive oil; 1 small onion, diced (1 cup); 2 cloves garlic, minced; 2 teaspoons fresh chopped oregano or 1 teaspoon dried; 1 stalk celery, finely diced; 1 large carrot, finely diced; 1 teaspoon ground cumin; 1/2 teaspoon dried chili flakes; 1 (15.5 ounce) can low-sodium black beans, drained and rinsed; 2 teaspoons finely chopped parsley leaves

Recipe courtesy of Ellie Krieger

Watch how to make this recipe.

Rice and Black Bean Pilaf

0 Reviews

Level: Easy
Yield: 4 servings
Nutritional Analysis

Per Serving

Calories

308 calorie

Total Fat

6 grams

Saturated Fat

1 grams

Cholesterol

0 milligrams

Sodium

155 milligrams

Carbohydrates

54 grams

Dietary Fiber

6 grams

Protein

11 grams

Sugar

5 grams

Total: 1 hr
Prep: 15 min
Cook: 45 min

Level: Easy
Yield: 4 servings
Nutritional Analysis

Per Serving

Calories

308 calorie

Total Fat

6 grams

Saturated Fat

1 grams

Cholesterol

0 milligrams

Sodium

155 milligrams

Carbohydrates

54 grams

Dietary Fiber

6 grams

Protein

11 grams

Sugar

5 grams

Total: 1 hr
Prep: 15 min
Cook: 45 min

Ingredients

1 cup brown rice, uncooked

2 1/4 cups low-sodium chicken broth

1 tablespoon olive oil

1 small onion, diced (1 cup)

2 cloves garlic, minced

2 teaspoons fresh chopped oregano or 1 teaspoon dried

1 stalk celery, finely diced

1 large carrot, finely diced

1 teaspoon ground cumin

1/2 teaspoon dried chili flakes

1 (15.5 ounce) can low-sodium black beans, drained and rinsed

2 teaspoons finely chopped parsley leaves

Directions

Place rice and chicken broth in a saucepot and bring to a boil. Reduce heat and cook rice, covered, until tender and all the liquid is absorbed, 30 to 35 minutes. Remove from heat, uncover, and fluff with a fork.
Heat the oil in a large saute pan over medium-high heat. Add onions and cook until onions are soft and translucent, about 5 minutes. Add garlic, oregano, celery, carrot, cumin and chili flakes and cook, stirring occasionally, until carrots are tender but not mushy, about 6 minutes. Stir in black beans and cook until just warmed through, about 1-2 minutes.
Combine onion-black bean mixture and hot rice in a serving bowl and toss to combine. Garnish with parsley.
Excellent source of: Protein, Fiber, Vitamin A, Niacin, Vitamin K, Manganese, Phosphorus
Good source of: Thiamin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Potassium, Selenium