Easy & Healthy Recipe: Delicious Southern Rice & Beans

By Karyl Trejo | 31 May 2021 1200 views
black beans and rice

Tasty & Healthy Southern Rice & Black Beans Recipe

Easy & Healthy Recipe: Delicious Southern Rice & Beans

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Every Southerner knows that there’s no better meal at the end of a long day than black beans and rice. It’s a perfect dinner… and also makes a great, filling lunch.

Served alongside cornbread or on its own, this meatless meal is both delicious and affordable.

It’s also very filling… so you won’t have to worry about being hungry again 30 minutes later… which would probably lead to some quarantine snacking.

This recipe calls for whole-grain brown rice for extra protein and fiber, and of course, black beans. Using spices that are already in your pantry, alongside a fresh onion (if you have it), makes it irresistible.

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And if you don’t have exactly all of the ingredients listed below… don’t worry! As you’ll see in the recipe notes, there are plenty of ways to adjust and customize this Southern rice and beans recipe to make it fit your needs.

Plus, because this meal is so lean and good for you, you won’t feel bad about your whole family eating it all in one sitting!

I’m willing to bet you have some rice and beans stuck somewhere in the back of your pantry! So for a healthy, nutritious, and satisfying meal… 

Here’s how to make Southern black beans and rice:

Easy & Healthy Recipe: Delicious Southern Rice & Beans

FTH’s Southern Black Beans & Rice

Serves 4

Ingredients:

  • 1 15-oz can of black beans
  • 1 cup dry brown rice
  • 1 clove garlic
  • 1 medium onion
  • 1 Tbsp olive oil
  • 2 tsp cumin
  • ¼ tsp cayenne pepper
  • ¼ tsp salt
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Directions:

1) Prepare rice according to instructions on the package. While rice is cooking, chop up onion and mince garlic.

2) Heat oil on a skillet, then add onion and garlic. Sautee until onions are translucent and fragrant. Drain beans, then add the beans, cumin, and cayenne pepper to the skillet.

3) Cook beans until heated through. When rice is ready, add salt, then plate. Dish beans on top of rice and serve hot.

Recipe Notes:

  • No canned beans? No problem! You can use dried beans instead. Follow the package directions for soaking the beans ahead of time and cooking them. (I usually just soak my beans overnight the day before I plan to use them.) If you have a pressure cooker/Instant Pot, you can speed up that process and often eliminate the need to soak the beans. Also, although this recipe is written for black beans, you can make a substitution if you need to. Feel free to switch it up with pinto beans, kidney beans, or Great Northern beans.
  • As written, this black beans and rice recipe calls for brown rice… which is both delicious and nutritious! However, you don’t HAVE to use brown rice if you don’t have any (or simply don’t like it). Basically any type of rice will work for this recipe—white, instant, etc. Simply cook it according to package directions and add to the recipe as instructed.
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  • Fresh out of fresh onions? Or fresh garlic? Or both? Don’t worry! You can easily use garlic powder and onion powder in this recipe. If you have dehydrated onion, that works too. After all, at this time, it’s all about using what you’ve got.

How Eating This 3x A Week Can Help You “Passively” Peel Off The Pounds (It’s Science!)…

You might not think of rice and beans as “health foods”… but did you know there are 7 grams of protein in 1/2 cup of beans, and nearly 5 grams of protein in 1 cup of rice?

That’s more than 25% of the daily recommended protein intake for the average woman! [1]

Which is great, because more protein means you’ll stay fuller longer… and won’t go foraging in your quarantine snack stash late at night. (Speaking from experience… haha!)

And did you know eating more protein can help you lose weight faster… even when you aren’t going to the gym, or dieting??

One recent study found adding this specific amount of protein to your diet can help you burn up to 441 MORE calories the next day.

That’s without doing anything different than you otherwise would… other than eating a little bit more.

Um, where do I sign up?! 🙂

If you’ve been stress eating a lot more like I have… this is GREAT news.

By adding this recipe to your regular dinner rotation a few times a week… or simply by eating a few more protein-packed snacks… many of which are pantry staples, like peanut butter (and cheese!!)… 

… you can boost your metabolism, and still lose weight… and here’s the delightful science that proves it (and how to do it):

Click Here To See The Science Behind Eating Protein For Weight Loss (Plus 2 More Easy, Low Effort Ways To Burn More Fat)