Main
Recipes
Rice and Black Bean Pilaf (Ellie Krieger) Recipe

Rice and Black Bean Pilaf (Ellie Krieger) Recipe

Posted by

Rate It!

Rice and Black Bean Pilaf (Ellie Krieger)

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

1 cup brown rice, uncooked
2 1/4 cups low-sodium chicken broth
1 tbsp olive oil
1 small onion, diced (1 cup)
2 cloves garlic, minced
2 tsp fresh chopped oregano or 1 tsp dried
1 stalk celery, finely diced
1 large carrot, finely diced
1 tsp ground cumin
1/2 tsp dried chili flakes
1 (15.5 oz) can low-sodium black beans, drained and rinsed
2 tsp finely chopped parsley leaves

Directions:

Place rice and chicken broth in a saucepot and bring to a boil. Reduce heat and cook rice, covered, until tender and all the liquid is absorbed, 30 to 35 minutes. Remove from heat, uncover, and fluff with a fork.
Heat the oil in a large saute pan over medium-high heat. Add onions and cook until onions are soft and translucent, about 5 minutes. Add garlic, oregano, celery, carrot, cumin and chili flakes and cook, stirring occasionally, until carrots are tender but not mushy, about 6 minutes. Stir in black beans and cook until just warmed through, about 1-2 minutes.
Combine onion-black bean mixture and hot rice in a serving bowl and toss to combine. Garnish with parsley.
Excellent source of: Protein, Fiber, Vitamin A, Niacin, Vitamin K, Manganese, Phosphorus
Good source of: Thiamin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Potassium, Selenium

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	243.74 Kcal (1020 kJ)
Calories from fat	56.79 Kcal
		% Daily Value*
Total Fat	6.31g	10%
Sodium	77.09mg	3%
Potassium	491.9mg	10%
Total Carbs	40.9g	14%
Sugars	2.53g	10%
Dietary Fiber	4.76g	19%
Protein	7.83g	16%
Vitamin C	4.1mg	7%
Vitamin A	0.2mg	6%
Iron	1.8mg	10%
Calcium	52.4mg	5%

Amount Per 100 g
Calories	101.52 Kcal (425 kJ)
Calories from fat	23.65 Kcal
		% Daily Value*
Total Fat	2.63g	10%
Sodium	32.11mg	3%
Potassium	204.89mg	10%
Total Carbs	17.03g	14%
Sugars	1.05g	10%
Dietary Fiber	1.98g	19%
Protein	3.26g	16%
Vitamin C	1.7mg	7%
Vitamin A	0.1mg	6%
Iron	0.8mg	10%
Calcium	21.8mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Pasta e Fagioli III

Dried navy beans, Meaty ham bone or smoked pork hocks and 12 more..
Minestrone

Olive oil, Chopped onions and 15 more..
Grandma's Minestrone

Olive oil, Chopped onions, Minced garlic cloves, Salt and 13 more..
Chicken Parmesan Pot Pie

Olive oil, Onions, diced, Garlic, chopped and 12 more..
Potato Vegetable Layers

Olive oil, Onion, chopped, Garlic clove, minced and 4 more..
Greek Stew

Olive oil, Chopped onions, Minced garlic cloves and 10 more..
Wild Mushroom Pastitsio

Olive oil, divided, Chopped onion, Garlic cloves, minced and 14 more..
Feta Shrimp Skillet

Olive oil, Onion, finely chopped, Garlic cloves, minced and 8 more..
Mediterranean Chicken With Feta Cheese

Orzo pasta, Chicken breast (boneless or skinless ) and 10 more..
Chicken Tagine with Spring Vegetables

Lemon, halved, Artichokes, stems trimmed to 1/2 inch and 16 more..
Fish Fillets in Coconut Sauce

Red snapper fillets (or other fish), Lime , juice of, Salt and 12 more..
White Bean & Ground Turkey Chili

Ground white turkey meat, Olive oil, divided and 8 more..
Pasta Sauce With a Heart <3

Marinated artichoke hearts, Olive oil, Onions, chopped and 8 more..
Boulder Black Bean Soup

Olive oil, Onion, chopped, Garlic cloves, minced and 9 more..
Jambalaya

Ground cumin, Chili powder, Dried thyme, Dried sage and 15 more..

Recipe Tags

Weightwatchers Points

4.6

Points
6

PointsPlus

Good Points

low fat,
saturated fat free,
very low sodium,
cholesterol free

Also Try

Rice and Black Beans (Rice Cooker)

Uncooked rice, Diced tomatoes with green chilies (ro-tel) and 4 more..
Brown Rice and Black Bean Salad

Uncooked brown rice, Water, Extra virgin olive oil, Salt and 8 more..
Fried Mexican Rice And Black Beans

Cooked rice (preferably cooked in stock) and 8 more..
Brown Rice and Black Bean Casserole

Brown rice, Vegetable broth, Olive oil, Diced onion and 10 more..
Mexican Yellow Rice and Black Beans

Uncooked brown rice, rinsed and drained, Ground turmeric and 13 more..
Caribbean Rice and Black Bean Salad

Olive oil, Cider vinegar, Dijon mustard, Cumin and 10 more..
Cuban Ham, Rice and Black Bean Casserole

Black beans, cooked (can use canned ), Salt and 6 more..
Cheesy Chicken Enchiladas With Brown Taco Rice, and Black Beans

Chicken breast, Shredded cheese, Taco seasoning and 8 more..
Rice with Black Beans

Onion, chopped, Vegetable oil, Stewed tomatoes and 4 more..
Rice and Wheat Berry Pilaf with Baby Spinach

Wheat berries, Water, Salt, Olive oil, Basmati rice and 2 more..