This was one of the first recipes I made when I was just starting to learn how to cook.
I remember loving its simplicity and after it was a success, I definitely gained more confidence in the kitchen! Since I first tried this recipe, I have updated it with some modifications that I think are healthier and even more flavorful than the original.
The things I love about this meal are:
- It doesn’t take more than 20-30 minutes and that includes cooking time
- It has tons of anti-oxidant rich veggies and tons of flavor
- It is a complete protein thanks to the brown rice + beans, so it fills you up for a long time!
The original came from FoodNetwork.com, and my modified version is below. For all of those first-time cooks out there, this is the recipe for you! You really can’t mess it up – I promise
Oh and it’s family-friendly too. The husband loved it so much he went back for seconds, and then we had it for leftovers the next day as a topping for nachos. Yum!
The Ingredients
Modified from FoodNetwork.com
2 cups instant brown rice1 (8-ounce) can tomato sauce1/2 cup prepared salsa1 tablespoon onion flakes1 1/2 teaspoons ground cumin1 teaspoon dried oregano1 teaspoon dried thyme1/2 teaspoon garlic powder1/4 teaspoon cayenne pepper1 (15-ounce) can black beans, rinsed and drained1 (15-ounce) can white or red kidney beans, rinsed and drained1 (11-ounce) can corn, drainedSalt and freshly ground black pepper- 1 cup cooked brown rice
- 1 tsp olive oil
- 1 red bell pepper, diced
- 3/4 cup red onion, diced
- 1-2 roma tomatoes, diced
- 1 (15-ounce) can black beans, rinsed and drained
- 1 (15-ounce) can red kidney beans, rinsed and drained
- 1 cup frozen corn
- 1 (8-ounce) can tomato sauce
- 1 cup prepared salsa (I like Whole Foods 365 chunky salsa, but any kind will do)
- 1 1/2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper
- Salt and freshly ground black pepper
The Directions
Step 1: Cook rice according to package directions, keep warm, set aside
Step 2: Heat a large saucepan over medium heat. Saute the bell pepper and red onion in the olive oil, until the onion is cooked (about 5 min); add tomatoes at the end and cook for 1 min.
Step 3: Add black beans, red kidney beans, tomato sauce, salsa, corn; stir to combine thoroughly. Add remaining ingredients (all spices); stir to combine; simmer for 10 minutes (or as long as you like – the longer it simmers, the longer the flavors have to blend together).
Step 4: Serve with brown rice and maybe some chips on the side.
This recipe makes four HUGE servings. Each serving has 308 calories, 1.9g fat, 1,000mg sodium (less if you use dried beans vs. rinsed canned beans), 60g carbs, 17.7g fiber, 10.2g sugar, 14.5g protein.
Not bad for a simple, easy weeknight dinner.
Vegetarian Bean Stew with Brown Rice
From The Picky Eater: A Healthy Food Blog | Main Dishes | MexicanModified from FoodNetwork.com
Nutritional Info Per Serving
308 calories
1.9g fat
1,000mg sodium (less if you use dried beans vs. rinsed canned beans)
60g carbs
17.7g fiber
10.2g sugar
14.5g protein
Ingredients
- 1 cup cooked brown rice
- 1 tsp olive oil
- 1 red bell pepper, diced
- 3/4 cup red onion, diced
- 1-2 roma tomatoes, diced
- 1 (15-ounce) can black beans, rinsed and drained
- 1 (15-ounce) can red kidney beans, rinsed and drained
- 1 cup frozen corn
- 1 (8-ounce) can tomato sauce
- 1 cup prepared salsa (I like Whole Foods 365 chunky salsa, but any kind will do)
- 1 1/2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper
- Salt and freshly ground black pepper
Directions
- Cook rice according to package directions, keep warm, set aside
- Heat a large saucepan over medium heat. Saute the bell pepper and red onion in the olive oil, until the onion is cooked (about 5 min); add tomatoes at the end and cook for 1 min.
- Add black beans, red kidney beans, tomato sauce, salsa, corn; stir to combine thoroughly. Add remaining ingredients (all spices); stir to combine; simmer for 10 minutes (or as long as you like – the longer it simmers, the longer the flavors have to blend together).
- Serve with brown rice and maybe some chips on the side.
– Nutrition Facts
for 100 grams
Calories Fat Cal. Nutrition Facts Description Wikipedia Analyzed by Kitchenbug
