Black Beans With Rice(Low-Fat)
Creamy black beans with rice feature tender beans, aromatic vegetables, and spices, offering a hearty, nutritious, and flavorful vegan-friendly meal suitable for everyday family dinners.
Ingredients
- 16 to 20 oz. dry black beans ⓘ
- 6 c. water ⓘ
- 2 c. chicken broth ⓘ
- 2 large onions, chopped ⓘ
- 1 large green pepper, chopped ⓘ
- 2 stalks celery, chopped
- 2 cloves garlic, minced ⓘ
- 2 bay leaves ⓘ
- 2 tsp. oregano, crushed ⓘ
- 1 tsp. salt ⓘ
- 1/4 to 1/2 tsp. crushed red pepper ⓘ
- 1 (16 oz.) can crushed tomatoes ⓘ
- 1/4 tsp. cumin ⓘ
- 2 Tbsp. lemon juice ⓘ
Instructions
- Rinse the black beans.
- In a 4-quart Dutch oven, combine the black beans and water.
- Bring to a boil.
- Reduce heat and simmer for 2 minutes.
- Remove from heat, cover, and let stand for 1 hour.
- Drain and rinse the beans.
- In the same pot, combine the beans, chicken broth, chopped onions, green pepper, celery, garlic, bay leaves, oregano, salt, crushed red pepper, and cumin.
- Bring to a boil.
- Reduce heat and simmer, covered, for 2 to 2 1/2 hours or until beans are tender, stirring in undrained tomatoes during the last 15 minutes.
- Discard bay leaves.
- Mash the beans slightly.
- Stir in lemon juice.
- Serve the beans atop cooked rice.
Tips & Substitutions
For a quicker meal, use canned black beans—just reduce the cooking time significantly. You can substitute vegetable broth for chicken broth to keep it vegetarian. Feel free to adjust the spiciness by adding more or less crushed red pepper. Adding a splash of lime juice instead of lemon juice can give a fresh twist to the flavor.
Serving Suggestions
Serve the black beans with rice as a hearty main dish, and consider topping with avocado, cilantro, or a dollop of sour cream for extra flavor. It pairs beautifully with Chicken Fajitas(4 Servings) or a fresh salad for a well-rounded meal. For a complete feast, consider serving some warm tortillas on the side.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, place the beans in a saucepan over medium heat, adding a splash of water or broth to prevent sticking. Stir occasionally until heated through. You can also freeze portions for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Black Beans With Rice(Low-Fat) contains roughly 2323 calories, with 113g protein, 359g carbohydrates, and 80g fat. It is an excellent source of dietary fiber (364% of the Daily Value), protein (227% of the Daily Value), and iron (222% of the Daily Value). Note that it is relatively high in sodium, at 2098mg per serving (91% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned black beans instead of dry?
Yes, you can use canned black beans to save time. Just drain and rinse them, then add them to the pot in step 7. Reduce the cooking time to about 30 minutes, just enough to heat everything through and meld the flavors.
How do I know when the beans are tender?
Beans are tender when they can be easily mashed between your fingers or with a fork. During the last 15 minutes of cooking, start checking for tenderness. The cooking time may vary based on the age of the beans, so adjust accordingly.
What can I serve with black beans and rice?
Black beans and rice are versatile and can be served with a variety of sides. Consider pairing them with grilled chicken, like Pollo Bueno, or a simple green salad. For a hearty meal, serve with cornbread or tortilla chips for scooping.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).