Cajun-Style Black Beans and Rice

Iron is responsible for delivering oxygen to body cells, and without oxygen, the cells won't provide the energy we need to do daily activities. Although iron from meat, poultry, and fish is absorbed most efficiently by the body, foods like soybeans are a good source of iron too. Adding Vitamin C to a meal that contains iron will help boost the absorption of that iron, and sweet peppers are surprisingly high in Vitamin C.

  • Makes: 6 servings
  • Serving Size: 1/2 cup rice and 3/4 cup bean mixture
  • Start to Finish: 40 mins
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Cajun-Style Black Beans and Rice
Ingredients
1
tablespoon canola oil
1
cup thinly sliced celery (2 stalks)
1
medium onion, cut into thin wedges
1 1/4
4
cloves garlic, minced
1 1/2
teaspoons Cajun seasoning
1/4
teaspoon salt
2
15 ounce cans black soybeans or black beans, such as Eden Organic brand, rinsed and drained
1/3
cup water
1 1/2
cups frozen cut okra
1/3
cup snipped fresh cilantro
3
cups hot cooked brown rice
 
Fresh cilantro (optional)
Directions
  1. In a large saucepan heat oil over medium heat. Add celery and onion; cook for 5 minutes, stirring occasionally. Add sweet pepper and garlic; cook for 5 minutes more, stirring occasionally. Stir in Cajun seasoning and salt. Add beans and the water. Bring just to boiling; reduce heat. Simmer, covered, for 10 minutes to blend flavors. Add okra. Return to boiling. Cook, uncovered, about 5 minutes or until okra is tender. Stir in the 1/3 cup cilantro.
  2. Divide rice among serving plates. Top with beans and, if desired, garnish with additional cilantro.
Nutrition Facts (Cajun-Style Black Beans and Rice)
    Per serving:
  • 291 kcal cal.,
  • 10 g fat
  • (1 g sat. fat,
  • 1 g polyunsaturated fat,
  • 2 g monounsatured fat),
  • 0 mg chol.,
  • 198 mg sodium,
  • 38 g carb.,
  • 12 g fiber,
  • 4 g sugar,
  • 16 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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