COUNSELING FOR INDIVIDUALS READY TO MAKE A CHANGE IN THEIR HEALTH!
SPANISH RICE AND BEANS RECIPE
This Spanish Rice and Beans dish offers a perfect balance of healthy carbs, plant-based protein, and heart-healthy fats. Made with long-grain rice, kidney beans, and olive oil, it’s a flavorful and wholesome meal packed with fiber, vitamins, and antioxidants. Quick to prepare and deeply satisfying, it’s a versatile dish that’s ideal for busy weeknights or meal prep.
Spanish Rice and Beans Recipe
Prep: 10 minutes
Total: 50 minutes
Servings: 6 servings
This Spanish Rice and Beans recipe is a flavorful and nutritious dish that combines tender rice, hearty beans, and aromatic spices. Packed with balanced nutrients and easy to make, it’s a perfect go-to meal for busy weeknights or a quick, wholesome dinner option.
Kitchen Tools Needed
Measuring Spoons
Measuring Cups
Large Skillet
Small Bowl
Ingredients
- 2 Tbsp. extra-virgin olive oil
- 1 yellow onion, finely chopped
- 3 garlic cloves, minced
- 1 1/2 tsp. paprika
- 1 1/4 tsp salt
- 1 tsp. chili powder
- 1 tsp. dried oregano
- 1/2 tsp. black pepper
- 2 cups long-grain white rice
- 1 (14.5-oz.) can fire-roasted diced tomatoes
- 2 (15.5-oz.) cans kidney beans, drained and rinsed
- 3 cups vegetable or chicken broth (sub water)
- 1/3 cup sliced green olives
Instructions
Saute the Aromatics: Heat oil in a large skillet with a lid over medium heat. Add the chopped onion and cook for 5 minutes, until softened. Stir in the garlic, paprika, salt, chili powder, oregano, black pepper, and cayenne, cooking for 2 minutes until fragrant.
Cook the Rice and Beans: Stir in the rice and cook for 2 minutes until slightly translucent. Add the diced tomatoes, kidney beans, and broth (or water). Bring the mixture to a boil, reduce the heat to medium-low, cover, and simmer for about 25 minutes, or until the liquid is absorbed and the rice is tender.
Prepare Parsley Oil (optional): In a small bowl, combine parsley, lemon zest, lemon juice, and olive oil. Stir well.
Finish and Serve:
Scatter the olives over the Spanish Rice and Beans. Drizzle with parsley oil if desired, and serve warm.
Nutrition Information
Serving: 1 cup, Calories: 350 kcal, Carbohydrates: 69g, Protein: 12g, Fat: 4g, Saturated fat: 1g, Sodium: 690mg, Fiber: 8g, Sugar: 6g.
Benefits of Spanish Rice and Beans
Rich in Fiber:
- Kidney beans and tomatoes provide dietary fiber, promoting good digestion and long-lasting fullness.
Packed with Flavor:
- Spices like paprika, chili powder, and oregano create a bold and satisfying taste without needing excess salt or fat.
Budget-Friendly:
- Uses affordable, pantry-staple ingredients, making it an economical option for families.
Plant-Based and Heart-Healthy:
- Suitable for vegetarians and can be made vegan while supporting cardiovascular health with its olive oil and bean-based protein.
This Spanish Rice and Beans is a flavorful, nutritious, and easy-to-make dish that’s perfect for any occasion. With its balanced nutrients, bold spices, and versatility, it’s a wholesome meal that’s as satisfying as it is simple to prepare.
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