I {heart} black beans, (thankfully they don’t give me digestion issues…), and there is almost always a dish of cooked brown rice in our fridge – so throwing together this filling and flavorful meal takes little to no time.
The recipe idea is from the Ultimate Resetso it uses mostly whole food ingredients and has a strong nutrient profile.
- The black beans are good source of fiber, folate, manganese, magnesium, vitamin B1, phosphorous and iron.
- The brown rice is a fiber rich, slow-release sugar whole grain, with anti-oxidants, healthful naturally occurring oils, and manganese.
- The avocado in the guac provides healthy fats and nearly 20 healthful nutrients including potassium, vitamin K, folate, B vitamins and vitamin C.
- From the bit of salsa in this dish, you get a range of antioxidant vitamins, natural phytochemicals, (such as lycopene in tomatoes), and the mineral potassium.
- Finally from the Braggs Liquid Aminos, 16 essential and non-essential amino acids.
All this goodness in a dish that tastes so good.
Here’s the recipe. Serves 1.
- ¾ cup cooked brown rice
- ½ cup canned low-sodium black beans
- 1 tsp Bragg Liquid Aminos (The Ultimate Reset introduced me to this amazing ingredient. It is a protein concentrate that adds wonderful flavor to dressings, bean and rice dishes, veges stir frys, gravies etc. I purchased it at Whole Foods, but think Wal-Mart carries it as well…).
- ¼ tsp ground coriander
- Pinch of chili powder
- Pinch of cumin
- Guacamole (Our local grocer Albertsons makes the most delicious fresh guacamole I have ever tasted…)
- Salsa
- Small corn tortilla (Nutrient-wise, corn tortillas are a far better choice than flour tortillas. They are less refined, higher in fiber, and lower in sugar and fat. I also think they have a richer flavor and use them often in wraps, tacos, Mexican bakes etc.)
- 1 tsp fresh cilantro (optional)
- Lime (optional)
Slowly heat the black beans in a small sauce pan. When hot stir in the spices and liquid aminos. Fold in the cooked brown rice. Spoon mixture onto a warmed corn tortilla. (There will be too much filling for one taco, I put the extra on the side or grab another tortilla and make a second taco). Top with a bit of guacamole and salsa. For a bit of extra freshness, sprinkle the top with a bit of chopped fresh cilantro and the juice of ½ a lime.
How easy is that?!?
Note: I don’t drain the canned black beans when I put them in the pan. The juice adds moisture, flavor, and unfortunately a good bit of sodium – even when you use the low sodium variety. If you want/need to reduce the sodium, after heating the beans, drain off the liquid before you add your spices. This will also make the dish more pretty as the rice won’t get the dark, muddy black bean juice color. I like mine dark and muddy LOL!
I hope you’ll give it a try and I hope you enjoy it as much as I do!