• Stew ideas: Cuban Black-Bean Stew with Rice from ONIE

Cuban Black-Bean Stew with Rice

Time: 20 minutes
Servings: 4
This dinner recipe featuring black beans is hearty, full of flavor and can be prepared in less than 30 minutes.
Rating:

Ingredients

  • 1 1/2 cups instant brown rice 
  • 1 Tbsp olive oil 
  • 1 medium red onion, diced 
  • 1 large red bell pepper, diced 
  • 1 tsp garlic powder 
  • 2 (15 oz) cans no-salt-added black beans, drained & rinsed 
  • 2 cups unsalted beef broth 
  • 1 Tbsp apple cider vinegar 
  • 1/2 tsp dried oregano 
  • 1 tsp pepper

Preparation

  1. Prepare rice according to package instructions. Fluff with a fork & set aside.
  2. Meanwhile, in a large saucepan heat oil on medium. Add onion, bell pepper & garlic powder. Cook 8-10 minutes, or until tender, stirring occasionally.
  3. Add beans, broth, vinegar & oregano. Mash a portion of beans with the back of a spoon, until stew is slightly thickened. Add pepper & cook 6-8 minutes.
  4. Divide stew into bowls, top with rice & serve.

 


Tips

Beans are an excellent source of fiber, potassium & protein!

Nutrition Facts

4 servings per recipe
Serving size (447g)
Amount per serving
Calories
380
% Daily Value*
Total Fat 6g 8%
    Saturated Fat 0.5g 3%
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 90mg
4%
Total Carbohydrate 65g 24%
    Dietary Fiber 13g 46%
    Total Sugars 3g  
Includes 0g Added Sugars
0%
Protein 17g  
Vitamin D 0mcg 0%
Calcium 113mg 8%
Iron 4mg 20%
Potassium 670mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Comments

Show   Hide

Leave a Comment

Your email will not be made public.