Thursday, October 3, 2013

Black Bean Rice

Dried and canned black beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins. Make sure that the bins containing the black beans are covered and that the store has a good product turnover to ensure the beans freshness. Whether purchasing black beans in bulk or in packaged containers, make sure that there is no evidence of moisture or insect damage and that they are whole and not cracked.

Canned black beans can be found in most grocery stores. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned black beans and those you cook yourself. Canning lowers vegetables' nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying canned beans is more convenient for you, go ahead and enjoy them. Look for those that do not contain extra salt or additives.

Store dried black beans in an airtight container in a cool, dry and dark place where they will keep up to 1 year. If you purchase black beans at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked black beans will keep fresh in the refrigerator for about three days if placed in a covered container.
Research Source: WH Foods

Rice can go from the stove to the dinner table in no time. Rice dishes are easy to make and economical.  

Black Bean Rice
Copyrighted 2013, Christine’s Pantry. All rights reserved.

1 tablespoon olive oil
1 pound ground beef
1 white onion, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
3 tablespoons minced garlic
1 teaspoon thyme
2 bay leaves
1 teaspoon dried oregano
salt and pepper, to taste
1 (15 oz.) can black beans, rinsed and drained
1 (14.5 oz.) can fire roasted diced tomatoes
5 cups beef broth
1 cup uncooked rice

In Dutch oven, heat oil over medium heat. Add meat and cook until no longer pink, breaking meat up as it cooks. Transfer meat to a plate. Add onions, bell peppers, salt and pepper, stirring and cook for 5 minutes. Return meat to Dutch oven; add minced garlic, thyme, bay leaves, oregano, salt and pepper, stirring. Add black beans, diced tomatoes, beef broth and uncooked rice, stir well. Bring to boil, reduce heat and simmer about 17 to 20 minutes, until rice is tender. Enjoy!


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