Red Bean with Brown Rice Pilaf

 

Introduction

Red Bean with Brown Rice Pilaf is a wholesome and hearty dish that combines the rich, earthy flavors of red beans with the nutty taste of brown rice. This plant-based meal is not only delicious but also packed with nutrients, making it a perfect choice for a balanced diet. Whether you’re looking for a satisfying dinner option or a dish to impress your guests, this pilaf is sure to be a hit.

 

Ingredients

–     1 cup     brown rice

–     1 can     (15 oz) red beans, drained and rinsed

–     1 medium     onion, finely chopped

–     2 cloves     garlic, minced

–     1 medium     carrot, diced

–     1 medium     bell pepper, diced

–     2 cups     vegetable broth

–     1 tsp     cumin powder

–     1/2 tsp     paprika

–     Salt and pepper     to taste

–     2 tbsp     olive oil

–     Fresh parsley     for garnish

 

Instructions

 

1.     Prepare the Rice:

– In a medium saucepan, heat 1 tablespoon of olive oil over medium heat.

– Add the brown rice and toast it for 2-3 minutes until it turns slightly golden.

– Pour in the vegetable broth, bring it to a boil, then reduce the heat to low.

– Cover and simmer for about 40-45 minutes, or until the rice is cooked and the liquid is absorbed.

 

2.     Cook the Vegetables:

– In a large skillet, heat the remaining tablespoon of olive oil over medium heat.

– Add the chopped onion and garlic, sautéing until they become translucent.

– Stir in the diced carrot and bell pepper, and cook until the vegetables are tender, about 5-7 minutes.

 

3.     Combine Ingredients:

– Add the red beans to the skillet with the cooked vegetables.

– Season with cumin, paprika, salt, and pepper, stirring to combine the flavors.

– Cook for an additional 3-5 minutes until everything is heated through.

 

4.     Mix with Rice:

– Once the rice is fully cooked, fluff it with a fork and gently mix it into the skillet with the beans and vegetables.

– Allow the flavors to meld together for a couple of minutes over low heat.

 

5.     Serve:

– Garnish with freshly chopped parsley and serve hot. Enjoy your Red Bean with Brown Rice Pilaf as a standalone dish or as a side to your favorite protein.

 

Nutritional Information (Per Serving)

–     Calories:     320 kcal

–     Protein:     9g

–     Carbohydrates:     54g

–     Dietary Fiber:     8g

–     Total Fat:     8g

–     Saturated Fat:     1g

–     Cholesterol:     0mg

–     Sodium:     350mg

–     Potassium:     400mg

–     Vitamin A:     50% of the Daily Value (DV)

–     Vitamin C:     40% of the DV

–     Calcium:     6% of the DV

–     Iron:     15% of the DV

 

Conclusion

Red Bean with Brown Rice Pilaf is a nutritious and flavorful dish that can easily be incorporated into a healthy diet. The combination of high fiber from the beans and whole grains from the brown rice makes it a satisfying meal that keeps you full for longer. Plus, it’s an excellent source of plant-based protein, vitamins, and minerals. Try this recipe for a quick and easy dinner option that doesnt compromise on taste or nutrition!