Today I have a healthy and clean recipe that doesn’t have frosting on it. It’s a great side dish, full of veggies, wild rice and black beans. I call it Confetti Beans and Rice because of the bright colors of the bell peppers. Whatever color peppers you choose is up to you.
A versatile dish that can be served with grilled chicken, salmon, pork, shrimp and beef. I’ve been making this for years and besides the taste, the thing I like most about this recipe is the spices can easily be changed to suit your tastes. Add a little more cumin and some red pepper flakes or cayenne pepper for more spice. If you’d like to serve with a Mediterranean main course, add some crumbled feta cheese and use a red onion, instead of the yellow one.
Feel free to experiment with different grains, too. Try quinoa, instead of the wild rice. Go nuts. Actually, a few nuts sprinkled in might not be bad. Served with a lean protein, this dish makes a healthy and satisfying dinner. Or have a big bowl for a delicious clean, meatless meal.
Confetti Beans & Rice
½ cup (90 g) dried wild rice
1 cup (240 ml) water
½ cup (120 ml) no-sodium chicken stock
2 Tablespoons olive oil
2 teaspoons minced garlic
1 cup chopped onion (1 small yellow)
2 cups chopped bell peppers (about 4)
1 cup (260 g) reduced sodium black beans (drained)
½ – ¾ teaspoon salt
¼ teaspoon pepper
⅛ teaspoon ground cumin
In a small sauce pan over low-medium heat, or in a rice cooker, combine wild rice, water and chicken stock. (Or prepare whichever grain you use according to the package directions.) Give it a stir and let cook for 45-50 minutes until liquid it absorbed. While rice cooks, chop the onion, wipe your tears and then chop the peppers.
Heat olive oil and garlic in a large skillet over medium heat, about 2-3 minutes. Do not let garlic get too brown. Add the onion, peppers and ¼ teaspoon of salt. Salting your veggies draws out the excess water while cooking. Saute until tender, about 10 minutes.
Add black beans and lower heat to simmer. When rice is finished cooking, add to the veggies, sprinkle in another ¼ teaspoon of salt, pepper and cumin. (Hold off on the additional ¼ teaspoon of salt until the dish is finished. Your call on adding more salt if needed.) Stir until completely combined. Enjoy!
Nutritional Info Per Serving
(calculated on MyFitness Pal)
Carbs: 39 g
Protein: 9 g
Fat: 8 g
Fiber: 7 g
Sugar: 3 g
Sodium: 411 mg