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South of the Border Beans and Rice

This vegetarian entrée features hearty brown rice and colorful bell peppers, corn, tomatoes and black beans. Unlike white rice, brown rice retains its outer layer of bran and its germ. This results in more fiber and nutritional value. Beans are also full of fiber, potassium, folate and iron. This recipe is loaded with tasty healthy ingredients such as cumin, turmeric, minced garlic, chilies and more which also add a depth of unique flavor to this classic pairing.

Ingredients:

1 Tbsp. 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 garlic, minced
16 oz. reduced-sodium vegetable broth
1 cup uncooked brown rice
1/2 tsp. cumin
1/8 tsp. turmeric
1 can (15 oz.) black beans, drained and rinsed (or use no salt added)
12 oz. corn kernels, no salt added, fresah, canned, or frozen, thawed*
1 can (4 oz.) mild green chiles, diced
1 can (14 oz.) diced tomatoes, drained
Himalayan pink salt and freshly ground black pepper to taste

*Be sure to avoid GMO corn. Suggestion: for the healthiest recipe get fresh organic ears of corn and shave off the kernels

(As always, use organic content as much as possible for the healthiest recipe.)

 

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.

Makes 8 servings.

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.

Original recipe (modified) and image source: aicr.org

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