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Acadian Black Beans and Rice with Winnipeg Registered Dietitians

Acadian Black Beans and Rice

Acadian Black Beans and Rice

This recipe is amazing for meal prep! Think “cook once, eat all week”.

This meal tastes great warmed up or cold, which makes it great for batch cooking, and bringing to work for lunch.

We all know that including more plant-based protein is a really good way to improve your health and stay full all day!  This recipe is completely vegan and is packed with fibre and protein to help you feel fantastic.

I made a batch of this recipe on a Sunday afternoon and portioned it into containers for the work week.  I was very happy that I didn’t have to think about lunch and that it was ready to go when I was hungry.  The plant-based protein mixed with the fiber of the whole grain brown rice helps me feel full and energized throughout the day, and no need to suffer from brain drain in the middle of the afternoon.

I made some modifications from the original recipe to help you save on time, as well as boost the flavor a little bit. I liked using salsa instead of chopped tomatoes, as it was a bit easier less work and kicked up the flavor a notch.

I’ve packaged up some of the leftovers of this recipe and put in the freezer.  Once thawed, it still tasted great!

I think the best thing about this recipe is how quick and easy it was to make.  If you have leftover cooked rice, then it could really be a “beat the clock” dinner with only taking about 10-15 mins to cook up.

Hope you enjoy! Susan & the registered dietitian team at A Little Nutrition

Acadian Black Beans And Rice
Serves 6
Kick up the classic black beans and rice a notch with this delicious recipe that is perfect for meal prep!
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Total Time
15 min
Total Time
15 min
Ingredients
  1. 1 can black bean, drained and rinsed
  2. 1 1/2 cups cooked brown rice
  3. 1 tablespoon extra virgin olive oil
  4. 1 yellow onion chopped extra fine
  5. 2 large bell peppers, chopped (any colour will do)
  6. 1 clove garlic finely chopped. I used prepared garlic.
  7. 1/2 cup prepared salsa
  8. Chopped parsley and cilantro (about a handful of each)
  9. 1 teaspoon garlic powder
  10. 1 teaspoon onion powder
  11. 1 teaspoon thyme
  12. 1 teaspoon oregano
  13. 1/2 teaspoon cayenne pepper (I left this out for the kids)
  14. 1/4 teaspoon black pepper
  15. 1/2 teaspoon salt
Instructions
  1. Pull out leftover brown rice from the fridge or freezer and set aside.
  2. In a large skillet heat the oil to medium and then add the onion and chopped bell peppers.
  3. Saute until the onion becomes transparent, about 5 minutes.
  4. Add all the other ingredients (except the rice) to the large skillet that has the onion and bell pepper.
  5. Cook for 5 minutes.
  6. Add the rice and heat through.
Notes
  1. If you don't have fresh parsley and cilantro, you can used dried.
From Vegan In The Freezer
TO FREEZE
  1. Let cool to room temperature. Package in rigid sided containers and freeze up to 6 months.
TO PREPARE AFTER FREEZING
  1. Remove from the freezer and put in the refrigerator for at least 6 hours. It will keep in the fridge 3 days. The night of serving - Put all in a large skillet and heat through. Add more vegetable broth or salsa if it becomes too dry while heating. You can also heat in the microwave for 2 to 3 minutes stirring every minute. Ready to serve.
Adapted from Vegan in the freezer
A Little Nutrition - Winnipeg Dietitian Services http://www.alittlenutrition.com/

Acadian Black Beans and Rice with Winnipeg Registered Dietitians

 

Here is a great video from Ginny McMeans who I found the recipe from. Here is a link to the original recipe that I was inspired by: https://veganinthefreezer.com/acadian-black-beans/

 
                                                                           

 

 
 

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