Brown Rice with Black Beans Recipes

Brown Rice with Black Beans Recipes - How Foods Fight Cancer

MAKES 8 SERVINGS

Sofrito, the main flavor component of this dish, contains ingredients that have many antioxidants
and cancer-fighting compounds.

Sofrito
1⁄4 cup water
1 red bell pepper, diced
1 green bell pepper, diced
1⁄2 onion, diced
3 garlic cloves, minced or pressed
1 teaspoon ground turmeric
1 teaspoon ground cumin
1⁄2 teaspoon salt

Rice and Black Beans
3 cups water
2 cups vegetable broth
4 cups medium-grain brown rice
3 cups cooked or canned black beans, rinsed and drained
2 tablespoons chopped fresh cilantro (optional)


1. To make the sofrito, heat the water in a medium saucepan. Add the
bell peppers, onion, and garlic and cook and stir for 5 minutes. If
the mixture sticks, add a little more water. Stir in the turmeric,
cumin, and salt. Cook on medium heat for 5 minutes longer.

2. To make the rice, bring the water and broth to a boil in a large
saucepan. Add the rice, lower the heat, cover, and cook for 35
minutes, or until the rice is tender and all of the liquid has been
absorbed.

3. Add the beans and sofrito mixture to the rice and cook over low
heat, stirring frequently, for 10 minutes. Stir in the optional cilantro
and serve.

4. Stored in a covered container in the refrigerator, leftover Brown Rice
with Black Beans will keep for up to 3 days.


PER SERVING: 446 calories; 3.3 g fat; 0.7 g saturated fat; 6.7% calories from fat; 0 mg cholesterol;
14.2 g protein; 90.4 g carbohydrate; 5.3 g sugar; 16.5 g fiber; 415 mg sodium; 59 mg calcium;
3.1 mg iron; 36 mg vitamin C; 492 mcg beta-carotene; 0.5 mg vitamin E