Name: Black bean and brown rice bowl
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 1/4 cup long-grain brown rice; 2/3 cup water; 1/2 (15-oz) can black beans, drained and rinsed; 1 cup nonfat Greek yogurt; 1/2 medium tomato, diced; 1 tsp extra virgin olive oil; 1 clove garlic, minced; 1/2 tsp ground cumin; 3/4 tsp salt; 1 tbsp lime juice; 1/3 cup fresh cilantro, chopped

Nutrition

Per serving

480 calories

Protein: 36g; 30% of calories
Carbs: 66g; 55% of calories
Fat: 8g; 15% of calories

Instructions

Prep 15 min · Cook 45 min

In a small saucepan, combine the brown rice, 1/2 cup of the water, and a pinch of the salt. Bring to a boil over high heat, then reduce to the lowest heat setting, cover, and simmer for 40 to 45 minutes until the water is absorbed. Remove from the heat and let rest, covered, for 5 minutes.
While the rice rests, heat the olive oil in an 8-inch skillet over medium heat. Add the minced garlic and cumin, cooking for 1 minute until fragrant.
Add the black beans, the remaining water, and the rest of the salt to the skillet. Cook, stirring often and mashing a few beans with your spoon to thicken the liquid, for 4 to 5 minutes until heated through. Remove from the heat and stir in the lime juice.
Fluff the rice with a fork and transfer to a serving bowl. Spoon the warm beans over the rice. Top with the nonfat Greek yogurt and diced tomatoes. Garnish with the chopped cilantro.

Nutrition

Ingredients

Instructions

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