This is a recipe that is one of our weeknight go-to’s (in fact it was last night’s!). Beans and rice are a staple around the world because they are inexpensive, fast, and full of nutrition. To boost the nutrition, we stir fresh greens to any recipe at the very end. This maximizes nutritional absorption. Eating greens is perhaps the best thing you can do for your health. Dark greens decrease inflammation, boost the functioning of the lining of your arteries, regulate blood sugar, add calcium and protein to your diet, are very low in calories, and can be purchased fresh or frozen. If you find yourself with extras greens and not having time to eat them all right now, chop them up and throw them in the freezer! They are just as nutritious frozen as fresh (you just can’t eat them raw anymore). Fresh greens is something I look forward to all year from the garden. Where we live, in Buffalo NY, we can plant greens and grow from April-the first several snows. Greens are easy and very inexpensive to grow. You can grow in buckets too, so no need for starting a full garden (unless of course you want to, which I highly recommend!).
I make this dish in my InstantPot. If you’re not familiar with one, it can act as a rice cooker, pressure cooker, slow cooker, sauté pan, and if you want, even has a yogurt function (for those of you who want to make your own). Using this method allows you to prep your dinner, press a button, and take care of other tasks! This recipe can also be cooked in a traditional stovetop pressure cooker or a traditional stove pot. Cooking methods for the pressure cooker & Instantpot are the same, but the stovetop method will require a little more liquid, and a longer cooking time (see directions below).
Ingredients:
- 1 cup brown rice
- 3 cans black beans, rinsed and drained
- 1 red onion (1 1/2 cups)
- 1 pepper (red is most nutritious), about 1 1/2 cups
- 3 tbsp garlic minced
- 1 28 oz can of tomatoes or 2 cups fresh, ripe tomatoes
- 1 tsp black pepper
- 1/2 tsp crushed red pepper or 1 banana pepper minced (if you’d like spice)
- 3/4-1 tsp kosher salt (can start lower and then add to taste)
- 1 tbsp Italian Seasoning
- 1 1/4 cups water (if using fresh tomatoes, you may want to increase to 1 1/2 cups water)
- 1 head of kale, chopped or other greens
- 1/2 cup packed fresh basil (or more), chiffonade
- Fresh parsley, more basil, and/or cilantro
Instructions:
- If making on stove top, you will need additional water (probably total of 1 3/4 cup). Place all ingredients (except greens and fresh herbs) in. Bring to boil, reduce to simmer until rice is tender (about 45 min)
- If making in an Instantpot, place all ingredients in and choose rice setting (this equals 12 minutes in a traditional pressure cooker). Cook and then allow pressure to drop.
- Once pressure has dropped, stir in 1 head of chopped kale or greens of your choosing and fresh chopped basil.
- Serve with fresh parsley/cilantro/basil and/or, and hot sauce if desired!
Nutritional Benefits:
- No oils, no added fats, and cholesterol free
- Great source of fiber, helps to regulate blood sugar
- Gluten free/plant-based
- Good source of plant-based calcium
- Good source of plant-based protein
- 1 cup brown rice
- 3 cans black beans, rinsed and drained
- 1 red onion (1½ cups)
- 1 pepper (red is most nutritious), about 1½ cups
- 3 tbsp garlic minced
- 1 28 oz can of tomatoes or 2 cups fresh, ripe tomatoes
- 1 tsp black pepper
- ½ tsp crushed red pepper or 1 banana pepper minced (if you'd like spice)
- ¾-1 tsp kosher salt (can start lower and then add to taste)
- 1 tbsp Italian Seasoning
- 1¼ cups water (if using fresh tomatoes, you may want to increase to 1½ cups water)
- 1 head of kale, chopped or other greens
- ½ cup packed fresh basil (or more), chiffonade
- Fresh parsley, more basil, and/or cilantro
- If making on stove top, you will need additional water (probably total of 1¾ cup). Place all ingredients (except greens and fresh herbs) in. Bring to boil, reduce to simmer until rice is tender (about 45 min)
- If making in an Instantpot,place all ingredients in and choose rice setting (this equals 12 minutes in a traditional pressure cooker). Cook and then allow pressure to drop.
- Once pressure has dropped, stir in 1 head of chopped kale or greens of your choosing and fresh chopped basil.
- Serve with fresh parsley/cilantro/basil and/or, and hot sauce if desired!
