South of the Border Beans and Rice

South of the Border Beans and Rice

This vegetarian entrée features hearty brown rice and colorful bell peppers, corn, tomatoes and black beans. Unlike white rice, brown rice retains its outer layer of bran and its germ. This results in more fiber and nutritional value. 

CAL/SERV :

220

PREP TIME :

N/A

YIELDS :

8 SERVINGS

COOK TIME:

N/A

INGREDIENTS
  • 1 Tbsp. extra virgin olive oil
  • 1 medium green bell pepper, seeded and chopped
  • 1 medium red bell pepper, seeded and chopped
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 16 oz. reduced-sodium vegetable broth
  • 1 cup uncooked brown rice
  • 1/2 tsp. cumin
  • 1/8 tsp. turmeric
  • 1 can (15 oz.) black beans, drained and rinsed (preferably no salt added)
  • 12 oz. corn kernels, no salt added canned, or frozen, thawed
  • 1 can (4 oz.) mild green chiles, diced
  • 1 can (14 oz.) no-salt added diced tomatoes, drained
  • Salt and freshly ground black pepper to taste

INSTRUCTIONS
  1. In medium pot, heat oil over medium high heat. Add peppers, onion and garlic and sauté for about 4 minutes.
  2. Stir in broth, rice, cumin and turmeric. Bring to boil. Reduce heat, cover and simmer for 45-50 minutes or until rice is tender (do not stir during this time). Then gently stir in beans, corn, chiles and tomatoes. Heat through and let stand 5 minutes. Season to taste with salt and pepper and serve.

Nutrition (per serving):

220 calories, 3 g total fat (0 g saturated fat), 42 g carbohydrate, 7 g protein, 6 g dietary fiber, 70 mg sodium.

 Courtesy of American Institute for Cancer Research