New American Plate Challenge

South of the Border Beans and Rice

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Weekly Recipe
Serves 8

This vegetarian entrée features hearty brown rice and colorful bell peppers, corn, tomatoes and black beans.  Beans and brown rice are full of fiber, potassium, folate and iron. Cumin, turmeric and chilies add a depth of unique flavor to this classic pairing.


Ingredients

  • 1 Tablespoon
    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 of garlic, minced
  • 16 Ounces
    vegetable broth, reduced-sodium
  • 1 Cup
    uncooked brown rice
  • 1/2 Teaspoon
    cumin
  • 1/8 Teaspoon
    turmeric
  • 15 Ounces
    black beans, drained and rinsed (or use no salt added)
  • 12 Ounces
    corn kernels, frozen, thawed or no salt added canned
  • 4 Ounces
    mild green chiles, diced
  • 14 Ounces
    diced tomatoes, drained
  • salt and 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 minute 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.

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