Rice and Black Bean Pilaf

Show: Healthy Appetite with Ellie Krieger Episode: Tricks of the Trade

Rated: 5 stars out of 5Rate itRead users' reviews (23)

RECIPE
COMMENTS & REVIEWS(23)

Cook Time:
45 min
Level:
Easy
Yield:
4 servings

Times:

Prep: 15 min
Inactive Prep: --
Cook: 45 min
Total:: 1 hr 0 min

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Ingredients

1 cup brown rice, uncooked
2 1/4 cups low-sodium chicken broth
1 tablespoon olive oil
1 small onion, diced (1 cup)
2 cloves garlic, minced
2 teaspoons fresh chopped oregano or 1 teaspoon dried
1 stalk celery, finely diced
1 large carrot, finely diced
1 teaspoon ground cumin
1/2 teaspoon dried chili flakes
1 (15.5 ounce) can low-sodium black beans, drained and rinsed
2 teaspoons finely chopped parsley leaves

Directions

Place rice and chicken broth in a saucepot and bring to a boil. Reduce heat and cook rice, covered, until tender and all the liquid is absorbed, 30 to 35 minutes. Remove from heat, uncover, and fluff with a fork.

Heat the oil in a large saute pan over medium-high heat. Add onions and cook until onions are soft and translucent, about 5 minutes. Add garlic, oregano, celery, carrot, cumin and chili flakes and cook, stirring occasionally, until carrots are tender but not mushy, about 6 minutes. Stir in black beans and cook until just warmed through, about 1-2 minutes.

Combine onion-black bean mixture and hot rice in a serving bowl and toss to combine. Garnish with parsley.

Per Serving:

(1 serving equals 1 1/2 cups pilaf)

Calories 310; Total Fat 6 g; (Sat Fat 1 g, Mono Fat 3.5 g, Poly Fat 1 g) ; Protein 11 g; Carb 57 g; Fiber 8 g; Cholesterol 0 mg; Sodium 290 mg

Excellent source of: Protein, Fiber, Vitamin A, Niacin, Vitamin K, Manganese, Phosphorus

Good source of: Thiamin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Potassium, Selenium

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Comments & Reviews

recipe Rice and Black Bean Pilaf
Jill Greenwood, IN 02-01-2010
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So delicous!
Rated: 5 stars out of 5

I absolutely love this recipe!! It is a complete meal that is super easy to make. The brown rice and black beans go... perfectly together and I found out that the reheated leftovers taste even better. This will definitely be part of my regular rotation from now on.Read more
recipe Rice and Black Bean Pilaf
Eve Cherry Hill, NJ 01-31-2010
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Easy, Healthy and Good
Rated: 4 stars out of 5

Easy, with a little spice
recipe Rice and Black Bean Pilaf
grace bayside, NY 12-31-2009
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Delicious
Rated: 5 stars out of 5

Quick, easy, healthy and very tasty! Finally an easy and healthy beans and rice recipe . This one is a keeper!
recipe Rice and Black Bean Pilaf
Suzanne Zionsville, IN 12-27-2009
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Wonderful....tweaked a little
Rated: 5 stars out of 5

I just made this for my vegetarian cousin who also can't have dairy. I substituted vegetable broth as someone else... suggested. I also tasted along the way, and did end up adding about 1 tsp kosher salt and 1/2 tsp fresh ground pepper. This is a great side dish that is healthy and easy, with simple ingredients!Read more
recipe Rice and Black Bean Pilaf
Lisa Raymore, MO 10-16-2009
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This is awesome
Rated: 5 stars out of 5

The freshness and ease of this recipe is amazing. We made this and topped it with curry fish. Very healthy meal. Then the... leftovers we accompanied the dish with tortilla chips. Very yummy.Read more
recipe Rice and Black Bean Pilaf
Nicoya Rolla, MO 10-09-2009
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Really, really good.
Rated: 5 stars out of 5

I made this tonight for dinner and everyone loved it...from my 6'5", 215-lb. carnivore of a boyfriend to my toddler. I served... it with salsa and a pan of cornbread. Since I started with dried black beans, this was an extremely inexpensive meal...and so fresh-tasting, filling and healthy!Read more