Forté Recipes: Quick Black Beans and Rice

I first tried this recipe when I was a freshman in college and really learning how to cook for the first time on my own. I was not only taking a full coursework of classes, but I was also working part-time. This meant I was strapped for both time and money. I loved this recipe because it was something I could throw together within 15 minutes and have a healthy, balanced meal.  It was easy on my checkbook and made great leftovers for later in the week.

Quick Black Beans & Rice

1 tsp. canola oil

1 onion, chopped

1 can black beans

1 can stewed tomatoes, remove ¼ c liquid drained

1 tsp. oregano

½ tsp. garlic powder

1 c uncooked instant brown rice

Directions: Sauté onions with oil until tender. Add beans, tomatoes, oregano, and garlic powder. Bring to boil. Stir in rice. Reduce heat and simmer for 5 minutes. Let stand 5 minutes before serving.

Black Beans

Black beans, in my opinion, are one an underappreciated superfood. They are rich in antioxidants and a great source of

• fiber,
• iron,
• zinc,
• copper,
• magnesium,
• folate, and
• potassium.

They are also rich in complex carbs and protein, which help stabilize blood sugars and keep you satisfied longer. This is especially important if you have been diagnosed with gestational diabetes. The high protein content of beans also makes them a great option for vegetarians and vegans as ½ cup of beans provides the same amount of protein as an ounce of meat. On top of this, they are inexpensive, even more so if you buy them dried, although this does add additional prep steps versus canned beans.

Brown Rice

Did you know you can buy instant brown rice? Instant brown rice is “precooked” brown rice so that it cooks in about 25% of the time traditional brown rice does. This way you can get all the health benefits even when you are short on time. Some of the nutrients you will benefit from in choosing brown rice include

• fiber,
• manganese,
• selenium,
• phosphorus,
• magnesium,
• copper, and
• niacin.

-Heidi