Black Beans Stir-Fried with Broccoli, Corn, and Cilantro

5 steps

Updated at: Thu, 17 Aug 2023 03:37:26 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories266.7 kcal (13%)

Total Fat7.9 g (11%)

Carbs45.9 g (18%)

Sugars6 g (7%)

Protein7.5 g (15%)

Sodium267.6 mg (13%)

Fiber7.2 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 cupshort-grain brown rice

uncooked

2 tablespoonscanola oil

1 teaspooncumin seeds

2 cupsbroccoli

½ cupfresh-squeezed orange juice

1 ½ cupsfresh corn kernels

or frozen

1 x 4 ozcan diced green chiles

drained

1 x 3.8 ozcan olive wedges

drained

1 cupfresh cilantro

loosely packed, minced

2 cupsblack beans

freshly cooked, or canned, drained

Instructions

Step 1

Bring 2 cups of water to a boil. Add the rice, return to a boil, cover, and reduce heat to very low.

Step 2

Steam for about 45-50 minutes, until water is absorbed and rice is tender. Turn off the heat and let stand, covered, at least 5 minutes.

Step 3

Meanwhile heat the oil over medium heat in a wok or a heavy-bottomed skillet. Add the onion, garlic, and cumin seeds. Saute for 5 minutes. Stir in the bell pepper, broccoli, and orange juice, and cook 5 minutes. Add the corn, chiles, olives, and cilantro to the skillet.

Step 4

Saute 5 more minutes, stirring occasionally. Stir in the black beans, toss to combine, and heat through.

Step 5

Place equal portions of the cooked rice on warmed serving plates and spoon the black bean mixture over the top. Serve immediately.