Cuban Black Beans & Rice
By: Ava Elliott, Marketing Intern
Hi, folks! My name is Ava and I am a graduate student at the University of Pittsburgh. I am a Registered Dietitian to-be and I am excited to share some recipes with you all. A little bit about me: I am passionate about nutrition and dietetics, especially when it comes to working with food allergies and disordered eating. In my free time, I like to run, go on long walks with friends, and explore the food scene here in Pittsburgh. I am one quarter Cuban and I thought one of my favorite dishes, Cuban black beans and rice, would be a good first recipe to share.
Cuban Black Beans and Rice can be served as a side dish to another protein or as the star of the plate. Growing up, my mom would also make black beans and rice with a fried egg and a salad on the side. Sometimes, she adds Cuban-style chicken for more protein and nutrients. I included a picture of the beans I made in my college apartment paired with a colorful salad, for reference.
Black beans are a great source of protein, fiber and are rich in antioxidants. Beans are a great plant-based source of protein that will fuel your body with energy and promote healthfulness. The fiber in the beans helps to keep you fuller for longer, and the benefits of antioxidant properties include protecting cells in the body from damage and reducing the risk of certain cancers.
What You'll Need:
- 3 cans of black beans (15.5 oz each), low sodium, rinsed
- ¼ cup water
- 1 green bell pepper, chopped
- 1 medium yellow onion, finely chopped
- 4 cloves of garlic, minced
- ½ tsp salt
- ½ tsp oregano
- ½ tsp cumin
- 1 bay leaf, whole
- 3 Tbsp extra virgin olive oil
- 1 Tbsp vinegar
What To Do:
- In a large pot, add black beans, water, chopped green pepper, finely chopped onion, and minced garlic together on high heat.
- Season with ½ tsp of salt, ½ tsp oregano, and ½ teaspoon of cumin and stir into beans.
- Add 1 bay leaf and 3 Tbsp of olive oil and 1 Tbsp of vinegar to the pot and stir.
- Bring to a boil then simmer on medium-low heat for about 1.5 hours, stirring occasionally.
- Serve with rice, salad, and/or a fried egg.
If you like to meal prep, you can double the recipe or freeze the leftovers in your fridge for a few weeks. Hopefully you will enjoy this authentic dish, and feel free to make the recipe and post it on your social media! Tag us @casespecificnutrition on Instagram and Facebook.
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