Milk Street Black Beans Recipes

BLACK BEANS AND RICE

Black Beans and Rice image

The perfect meal! Preparation Time: 20 minutes. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association.

Provided by Daisy

Categories 100+ Everyday Cooking Recipes Vegetarian

Time 30m

Yield 10

Number Of Ingredients 8

Ingredients

1 teaspoon olive oil
1 onion, chopped
2 cloves garlic, minced
¾ cup uncooked white rice
1 ½ cups low sodium, low fat vegetable broth
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
3 ½ cups canned black beans, drained

Steps:

In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.

Nutrition Facts : Calories 140.4 calories, Carbohydrate 27.1 g, Fat 0.9 g, Fiber 6.2 g, Protein 6.3 g, SaturatedFat 0.2 g, Sodium 354.4 mg, Sugar 0.6 g

EASY BLACK BEAN DIP OR SANDWICH SPREAD

Easy Black Bean Dip or Sandwich Spread image

Ditch the unhealthy luncheon meats and opt for this spread full of vegetable protein. This version doesn't have any garlic or onion so it works well in an office "brown-bag" lunch. But if you are feeling brave go ahead and add a clove or two of garlic and/or 4-5 green onions.

Provided by My Food Coach

Categories Low Cholesterol

Time 5m

Yield 10 serving(s)

Number Of Ingredients 4

Ingredients

1 (14 1/2 ounce) can black beans, drained
0.5 (14 1/2 ounce) can tomatoes, petite diced, drained
1 lime, juice of, whole
fresh cilantro, handful

Steps:

Puree all of the ingredients in a food processor.
As a sandwich filler, serve on whole-wheat bread with fresh spinach and sliced tomato.
As a dip, serve with fresh veggies such as baby carrots, cukes and red bell pepper slices.

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