Saturday, September 12, 2009

Cheap, Tasty, and Nutritious - Rice and Beans

You probably won't be surprised to hear that I receive a recipe of the day email from Martha Stewart - rarely do I make those recipes, but I made this one! The original recipe was called "Cuban black bean stew" - I jazzed it up with a few additions and modifications.

It really couldn't be easier (or much cheaper) - you start with a can of beans, toss in a few vegetables and spices and voila. Since we are all busy little bees, the simple preparation and short cooking time are also a huge plus.
Along with a salad (or a big bowl of watermelon in my case) this makes a really great vegetarian meal. Beans are really good for you (despite their infamous side-effects), and together rice and beans make up a complete protein, so you really don't need any meat. But, for the relentless carnivores, it also makes a tasty side dish for grilled chicken, fish, or beef.

Here's the Recipe:
1 Can Black Beans
1 Small Onion, diced
1 Red Bell Pepper, diced
1 Jalapeno, seeded and diced (or leave in seeds for something spicier)
2 Cloves Garlic, minced
1/4-1/2 C. Water or broth
1 1/2 t. Cumin
1 t. Oregano
Pinch of Cinnamon
Salt and Pepper to Taste
Crushed Red Pepper to taste (optional for extra heat)
Cooked White or Brown Rice
Garnishes: Chopped Cilantro, lime wedges, sour cream, grated cheese (all optional - I go with the first 2)
Drain beans and rinse well. In a saucepan coated with a little olive oil, saute the onion, peppers, and garlic over medium heat for 5-10 minutes until onions become transluscent. Reduce heat to low add in drained beans, 1/4 C. water (or broth) and spices. Using the back of a wooden spoon mash the beans a little to thicken the mixture. Let simmer uncovered 15 minutes - if it gets too dry add in a little more water or broth. Serve over rice, top with garnishes.

1 comment:

  1. mmmm I love black beans! Sounds like a great quick meal to me :)