4 cups no-sodium or low sodium vegetable broth
2 cups uncooked brown rice (will yield 4 cups cooked)
1 tablespoon vegetable oil
1 yellow onion
1 red bell pepper
1 green bell pepper
2 cloves garlic, minced
1 14.5 oz. can low-sodium diced tomatoes
1 teaspoon turmeric
1 teaspoon salt
1 15 oz. can no salt added or low-sodium pinto beans*
Green peas (optional)
*If using dried beans, rinse beans and soak them in water over night in the refrigerator. Drain off the water you used to soak the beans and add cold water back to them. Use a ratio of 1:3, so if you have 2 cups of beans, use 6 cups of water. Bring the beans to a boil and then reduce them down to a very slow simmer for 1-1 ½ hours. Now your beans are ready to use in any way you see fit. One 15-oz can of beans equals 1 ½ cups cooked beans.
- In a large pot bring the low-sodium vegetable broth to a boil and add brown rice. Allow to come to a boil, cover the pot and turn the temperature to low. Let rice cook for about 40 minutes.
- Heat the oil in a large skillet and sauté the onion and bell peppers until the onion is translucent. Add garlic and sauté for 1 minute.
- Add to the skillet diced tomatoes, turmeric, salt and pepper.
- Add the beans and rice to skillet and mix thoroughly.
NUTRITIONAL INFORMATION PER SERVING
Calories 104, Total Fat 2g, Carbohydrates 26g, Fiber 4g, Protein 4g, Sodium 220mg, Cholesterol 0mg
SOURCE (OR ADAPTED FROM)
Recipe modified by CHOICES Nutrition Education Program
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