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| Wholesome Black Bean Brown Rice to enjoy! |
This is one wholesome recipe that gives a satisfactory feeling of eating a complete meal. The color of this meal is so inviting that it registers in your brain in the first look. The prana sakthi from the beans and vegetables brings your energy level up. The taste of smooth black beans with chewy brown rice, buttery taste of avocado with crunchy vegetables and the tangy flavor of lemon together tickle your taste bud and take you to a totally different world while eating this meal.
I have used brown rice when making Idli/Dosa batter and for vegetable stir fry . I was still looking for more recipes to include brown rice in my meals. This recipe is one of those I would savor for years to come. So here goes the recipe....
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| Main ingredients |
Preparation time: 20 min
Cooking time: 15 min
Serving size:4
Difficulty: Medium
Ingredients
- Brown basmati rice(uncooked) - 1 cup
- Black beans(uncooked) - 1 cup
- Red capsicum - 1/2
- Green capsicum - 1/2
- Zucchini - 1/2
- Frozen or fresh corn - 2 tbsp
- Spinach - 1 cup (chopped)
- Onion - 1/2 (medium size)
- Garlic - 3 or 4 cloves
- Italian spices - 1 tbsp(You can use any dried Italian spices or fresh parsley)
- Butter - 2 tbsp
- Avocado - 1 (optional)
Note:
- You can use olive oil for the saute if you prefer.
- You can also increase the vegetables quantity per your need.
- You can use canned black beans if you prefer although I like to soak the black beans for 6 - 8 hrs(or overnight) and then cook it.
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| Pressure cook beans and brown rice separately, and chop all the vegetables |
- Pressure cook the black beans for 2 whistles on medium heat.
- Pressure cook the brown rice with 3 cups of water for 5 whistles on medium heat.
- Chop all the vegetables and set aside.
- If using fresh corn, cook it for 5 min in water and set aside.
- I usually soak the brown rice and black beans over night and cook the beans in pressure cooker for one whistle and cook the brown rice in rice cooker to make sure the brown rice comes out nice and separate.
- You can add 1 tsp of oil when cooking brown rice so that the cooked grains come out nice and separate.
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| Saute the vegetables in butter and add the beans, rice |
- Bring a skillet (big enough to hold 1 cup cooked brown rice and 1 cup cooked black beans) to warm on medium heat and add butter.
- When the butter starts melting add the chopped onions and garlic and saute for about 30 seconds.
- When the onion turns golden brown add the chopped green and red capsicums and saute for 10 seconds. We want the vegetables to be crunchy and not soggy so I saute it for few seconds.
- Add the chopped spinach and cooked corns and give it a saute.
Garnish with Italian herbs - Cook in low heat and add the cooked beans and brown rice to the sauteed vegetables and give a mix until all the ingredients are mixed thoroughly.
- Add the Italian spice(if needed additional butter) and mix so that the spice blends with the black bean brown rice.
- Remove from stove and serve hot. Garnish with some chopped/sliced avocado and enjoy the wholesome black bean brown rice.
- You can also squeeze some lemon juice for added taste.
Black beans being rich in protein and fiber are good for heart and digestive tract. Rich in iron they also increase the energy level in the body. When the beans are soaked overnight, the life(prana sakthi) of the beans doubles, which boosts the energy level in the body. Brown rice rich in fiber and anti-oxidants prevents damage of cells and improves immunity in the body. They also help in strengthening the respiratory system. The vegetables like Capsicum and Zucchini, help the nervous system; Avocado helps heart's health and Corn helps in improving eye health in addition to other benefits.
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| Black bean brown rice to be served |
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