Black beans & rice is a staple on the Nicoyan blue zone menu and are eaten at any meal. It’s often topped with an egg and Salsa Lizano, a bottled Costa Rican condiment
- 1 Tbsp Canola oil
- 1 cup Onion, yellow, chopped
- 1 tsp Garlic, minced
- 1 Tbsp Worcestershire sauce
- ¾ cup Black beans, canned, drained and rinsed
- 1½ cups Brown rice, cooked
- ¼ tsp Salt, iodized
- ½ tsp Black pepper, ground
- Optional garnishes: cilantro, hot sauce, salsa, avocado
Pre-prep: Cook brown rice or utilize leftover brown rice. Drier rice tends to work best with this recipe.
- In a large skillet, heat oil over medium heat. Add onion and sauté until onion starts to wilt, about 3-4 minutes.
- Add garlic and cook for another 3-4 minutes or until onions start to brown. Stir frequently to prevent garlic from burning.
- Add Worcestershire sauce and beans; turn heat to low and stir, cooking for 2-3 minutes more.
- Add rice and stir to combine. Continue to cook and stir rice and beans until heat is evenly distributed. Season with salt and pepper.
PER SERVING: 120 CALORIES | 40 CALORIES FROM FAT | 4.5 GM TOTAL FAT | 0.5 GM SATURATED FAT | 0 G TRANS FAT | 0 MG CHOLESTEROL | 150 MG SODIUM | 17 GM CARBOHYDRATE | 2 GM FIBER | 0 GM TOTAL SUGARS | 3 GM PROTEIN
- Elior North America (Recipe adapted from The Blue Zones Kitchen by Dan Buettner)