• Emma Townsin

Rice and black beans

Updated: Feb 26, 2019

An easy dinner or pre-prepped lunch


This dish is great for food prep as it refrigerates, freezes and heats up in the microwave well.

It is quick and easy and can be adapted easily- suggestions at the end of post.


Serves 4



Ingredients:

  • 1 1/3 cups of brown basmati rice or brown long grain rice

  • 1 400g tin of black beans-drained

  • 1 red onion- chopped in small pieces

  • 4 garlic cloves- chopped finely

  • 1 260g tin of sweetcorn- drained

  • 1 large red pepper- chopped into large pieces

  • 150g punnet of cherry tomatoes- chopped in half

  • Bunch of fresh coriander- leaves pulled off stalks

  • 1 tsp olive oil to cook


To cook:

  1. Cook the brown rice as per directions on the packet- usually ~20-25 minutes

  2. Add the olive oil and onion to a large frying pan over medium heat. Cook for 2-3 minutes until softening

  3. Add the garlic and red pepper. Cook for 2 minutes

  4. Add the sweetcorn and black beans and cook for a few minutes until heated through

  5. Add the drained (if required) cooked rice to the fry pan, mix through.

  6. Serve hot, adding 1/4 fresh cherry tomatoes and coriander on top of each dish



Tips for a work lunch:

  • Refrigerate or freeze the hot portion of the meal. The night before- chop 1/4 of the cherry tomatoes in half, tear off 1/4 of the coriander leaves and place in a small container in fridge. In the morning, grab and go both containers. Heat the main portion at work and pour over the tomatoes and coriander.


Suggestions:

  • Don't have black beans? You can substitute the black beans (or half the black beans) for another protein option such as diced chicken (make sure to add it in earlier to cook), chorizo or lentils.

  • When cooking the rice, check the water level regularly- pour in a little more if needed. If it is nearly ready and the water is nearly gone. Turn off the heat but keep the lid on. It will keep cooking but won't burn (which can happen quickly!).


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