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Black Beans & Brown Rice With Garlicky Kale

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.18

$1.18 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,main course,main dish,dinner
spoonacular Score:91%

Spoonacular Score: 91%

 

Black Beans & Brown Rice With Garlicky Kale might be just the main course you are searching for. Watching your figure? This gluten free and dairy free recipe has 559 calories, 20g of protein, and 20g of fat per serving. For $1.32 per serving, this recipe covers 33% of your daily requirements of vitamins and minerals. 1 person has tried and liked this recipe. A mixture of pepper, garlic, hemp seeds, and a handful of other ingredients are all it takes to make this recipe so delicious. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 91%. This score is great. Try Brown Rice and Black Beans, Black Beans with Brown Rice, and Cajun Black Beans And Brown Rice for similar recipes.

Ingredients

Servings:
29 oz
29 oz canned black beans
canned black beans
3 cups
3 cups cooked brown rice
cooked brown rice
0.5 tsps
0.5 tsps cumin powder
cumin powder
1 tsp
1 tsp dried garlic
dried garlic
1 Tbsp
1 Tbsp hemp seeds
hemp seeds
2 cups
2 cups kale
kale
some
some olive oil
olive oil
0.5 Tbsps
0.5 Tbsps pepper
pepper
1 tsp
1 tsp salt
salt
1 tsp
1 tsp white sesame seeds
white sesame seeds
29 oz canned black beans
29 oz
canned black beans
3 cups cooked brown rice
3 cups
cooked brown rice
0.5 tsps cumin powder
0.5 tsps
cumin powder
1 tsp dried garlic
1 tsp
dried garlic
1 Tbsp hemp seeds
1 Tbsp
hemp seeds
2 cups kale
2 cups
kale
some olive oil
some
olive oil
0.5 Tbsps pepper
0.5 Tbsps
pepper
1 tsp salt
1 tsp
salt
1 tsp white sesame seeds
1 tsp
white sesame seeds

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

  1. Heat oil in a pan, add garlic and sesame seeds, as soon as they start getting brown slow down the flame and add white portion of the green onions/spring onions/scallions.
  2. Saut for few minutes in the low flame and add kale and saut again. Then add black beans. Mix well.
  3. Mix in all the spices and saut again for few minutes. Toss in green portion of the green onions/spring onions/scallions and saut again.
  4. Add brown rice and mix well so that the rice is fully coated. Cover and cook for 3 minutes or until done.
  5. Take it out in a serving plate and garnish with hemp seeds.
  6. Serve hot, or at room temperature or can be served cold. Can be prepared a day ahead and refrigerated and consumed the next day.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.18
Ingredient
29 ounces canned black beans
3 cups cooked brown rice
½ teaspoons cumin powder
1 teaspoon dried garlic
1 tablespoon hemp seeds
2 cups kale
some olive oil
½ tablespoons pepper
1 teaspoon white sesame seeds
Price
$1.47
$0.63
$0.07
$0.62
$0.51
$0.59
$0.67
$0.09
$0.08
$4.72

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

Disclaimer

Nutritional Information

Quickview
521 Calories
18g Protein
18g Total Fat
72g Carbs
84% Health Score
Limit These
Calories
521
26%

Fat
18g
28%

  Saturated Fat
2g
16%

Carbohydrates
72g
24%

  Sugar
0.03g
0%

Cholesterol
0.0mg
0%

Sodium
1386mg
60%

Get Enough Of These
Protein
18g
38%

Vitamin K
245µg
234%

Manganese
2mg
121%

Fiber
17g
69%

Vitamin A
3381IU
68%

Vitamin C
45mg
55%

Copper
1mg
53%

Phosphorus
416mg
42%

Magnesium
156mg
39%

Folate
142µg
36%

Iron
6mg
34%

Vitamin B1
0.5mg
33%

Potassium
939mg
27%

Vitamin B6
0.44mg
22%

Vitamin B2
0.32mg
19%

Vitamin B3
3mg
18%

Calcium
153mg
15%

Zinc
2mg
15%

Vitamin E
2mg
14%

Vitamin B5
1mg
10%

Selenium
3µg
5%

covered percent of daily need

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