Traditional Black Beans and Rice

I served this side dish along with the chicken fajitas I prepared.  It is a little spicy and has a bit of a kick.  I shared the fajitas recipe in my previous blog entry.  This recipe appeared on the back of a can of Bush's black beans. I prepared brown rice in my rice cooker to serve with the black beans.  I have been using brown basmati rice as I love the flavor and it is a great source of dietary fiber (16% of the daily requirement in one serving).  There are approximately 107 calories in one serving of the black beans and rice dish.

Traditional Black Beans and Rice

1 Tablespoon olive oil
3/4 cup chopped onions
1/2 cup finely chopped green pepper
1 cup tomatoes, diced
1 can (15 oz) black beans, drain and reserve juice (I used the low sodium variety)
1/2 teaspoon thyme
1 teaspoon garlic salt
3 tablespoons cider vinegar
1/2 teaspoon hot sauce (I used Tabasco sauce)
2 cups cooked rice
Lime wedge or sliced mango (optional)

Finely chop the green pepper.  To facilitate this process, I used my Kitchen Aid mini chopper to finely grind the pepper.

In a skillet heat the olive oil.  Add the chopped peppers and onions and cook until tender. 



Dice fresh tomatoes to add to the onion and pepper mixture.

Stir in tomatoes, beans, thyme and garlic salt, cook 3 minutes.  Add vinegar, hot pepper sauce,  and reserved juice, continue to cook for 5 minutes. 

Serve over warmed rice.  Add a lime wedge or sliced mango if desired.  This recipe yields 6 servings at approximately 107 calories.

Edamame and Black Bean Salad

This is a colorful, tasty, and very nutritious salad.   I spotted the recipe on the Allrecipes website.  It is very healthy, tastes great, and is not difficult to prepare.  I especially enjoyed the flavor of the lime and cilantro dressing.  It would be a great dish to serve at an outdoor barbeque or as a side dish for dinner.  The recipe yields 8 servings at approximately 212 calories.  Just a half cup serving of edamame a day is an excellent source of fiber, protein, and vitamins. 

Edamame and Black Bean Salad

5 Tablespoons red wine vinegar
3 Tablespoons grapeseed oil
1/3 cup chopped fresh cilantro
2 limes juiced
1 teaspoon sugar
3/4 teaspoon salt
2 cloves garlic, minced
1 pound package frozen shelled edamame (green soybeans)
3 cups frozen corn kernels
1 pint cherry tomatoes, quartered
4 green onions, thinly sliced
1 (15 ounce) can black beans, rinsed and drained

In a large bowl whisk together the red wine vinegar, grapeseed oil, fresh cilantro, lime juice, sugar, salt and garlic.  Set aside.

I used my kitchen aid mini chopper to grind up the fresh cilantro.

Bring a large pot of lightly salted water to a boil.  Add the soybeans and boil for 3 minutes.

Add the corn to the boiling water and continue to cook for 1 more minute.

Drain well and pour into the bowl with the dressing.

 Cut the cherry tomatoes in quarters and thinly slice the green onions.

Gently mix in the cherry tomatoes, green onions, and black beans.

Cover and refrigerate for at least 2 hours before serving to chill and blend the flavors.  Yields 8 servings at approximately 212 calories.