|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 5g||7%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 180g||66%|
|Dietary Fiber 32g||114%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This easy Caribbean-style rice and beans dish is made with seasoned black beans with red and green bell peppers. If you need a fast and easy meat-free meal, this is an excellent choice. If you use vegetable broth (or water) as in the recipe, you'll have a vegetarian and vegan meal that is a complete protein.
Traditionally, rice and beans were called peas and rice in the Caribbean, but the peas always referred to any type of legume, including beans. It is a classic dish to enjoy for a Sunday lunch where it serves as a side dish to stewed meat or seafood.
Canned black beans are used for convenience. Lots of garlic, some ground cumin, oregano, and a dash of Tabasco sauce give the beans their island flavor. Mixed with the rice, the combination makes a satisfying dinner. Add a simple tossed salad and some warm, crusty bread to make an appealing, complete meal.
- 1 tablespoon vegetable oil
- 1 small onion (chopped)
- 1/2 cup roasted red pepper (sliced)
- 1/2 green bell pepper (thinly sliced)
- 4 cloves garlic (minced)
- 2 cans black beans (15 to 16 ounces each; rinsed and drained)
- 2 tablespoons white vinegar (or cider vinegar)
- 4 dashes Tabasco
- 1/2 cup vegetable broth (or chicken broth or water)
- 1 teaspoon cumin
- 2 teaspoons oregano
- salt to taste
- black pepper, to taste
- 3 cups cooked white rice
- Optional Garnish: chopped fresh cilantro
- Optional Garnish: sliced green onions
Gather the ingredients.
In a large skillet or saute pan, heat the vegetable oil over medium heat. Add the chopped onion with the red and green bell peppers. Cook, stirring constantly until the onion is translucent. Add the garlic and cook for 1 minute longer.
Add the black beans, vinegar, Tabasco, and 1/2 cup of broth or water.
Bring to a boil; reduce heat to low, cover, and simmer for 5 minutes.
Check and add more water or broth, if necessary to keep the beans moist.
Stir in the cooked rice, cumin, and oregano; heat through. Taste and adjust seasonings.
Transfer the beans and rice to a serving dish.
Garnish the beans and rice with chopped fresh cilantro or sliced green onions.
Serve with additional Tabasco sauce and enjoy.
- Alternatively, the beans may be served over the hot cooked rice if you prefer to keep them separate.
- For even faster preparation, microwave two packages of "ready rice" as directed on the packages. Add to the bean mixture and stir to blend ingredients.
- Squeeze a lime over the cooked rice and beans for a little tangy sweetness (and additional island flavor).
- Refrigerate any leftovers within two hours of cooking. Use within three to four days. To keep leftovers longer, freeze in an airtight container or plastic freezer bag. For the best quality, use within four to six months.
- Replace the white or cider vinegar with red wine vinegar.
- You can start with dried black beans if you prefer. You will need to soak and cook them before adding them to the recipe.
- Replace the vegetable oil with coconut oil for a bit more authentic island taste. You may have to adjust the cooking temperature slightly.
- Other types of canned beans can be substituted, including red beans, pinto beans or kidney beans.