This vegetarian entrée features hearty brown rice and colorful bell peppers, corn, tomatoes and black beans. Unlike white rice, brown rice retains its outer layer of bran and its germ. This results in more fiber and nutritional value. Beans are also full of fiber, potassium, folate and iron. Cumin, turmeric and chilies add a depth of unique flavor to this classic pairing.
- 1 Tbsp. extra virgin olive oil
- 1 medium green bell pepper, seeded and chopped
- 1 medium red bell pepper, seeded and chopped
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 16 oz. fat free, reduced-sodium vegetable broth
- 1 cup uncooked brown rice
- 1/2 tsp. cumin
- 1/8 tsp. turmeric
- 1 can (15 oz.) black beans, no salt added, drained and rinsed
- 12 oz. corn kernels, no salt added canned, or frozen, thawed
- 1 can (4 oz.) mild green chilis, diced
- 1 can (14 oz.) no-salt added diced tomatoes, drained
- Salt and freshly ground black pepper, to taste
- In medium pot, heat oil over medium high heat. Add peppers, onion and garlic and sauté for about 4 minutes.
- Stir in broth, rice, cumin and turmeric. Bring to boil. Reduce heat, cover and simmer for 45-50 minutes or until rice is tender (do not stir during this time). Then gently stir in beans, corn, chilis and tomatoes. Heat through and let stand 5 minutes.
- Season to taste with salt and pepper and serve.
This recipe contains cancer fighting foods:
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