Black Beans and Rice

Black Beans and Rice is a classic, comforting dish with Latin American roots—simple, filling, and full of flavor. Tender black beans simmered with onion, garlic, and spices pair perfectly with fluffy rice for a complete protein meal. It’s budget-friendly, uses pantry staples, and works as a main dish or hearty side. Add toppings like avocado or salsa for extra freshness.

Ingredients

For 6 servings, gather these items:

  • 2 cups dried black beans (or 4 cans 400 g each, drained and rinsed)
  • 2 cups long-grain white rice (or brown rice)
  • 1 large onion, finely chopped
  • 4 garlic cloves, minced
  • 1 green bell pepper, diced
  • 2 bay leaves
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon smoked paprika
  • ½ teaspoon black pepper
  • Salt to taste
  • 6 cups water or low-sodium vegetable broth (for beans)
  • 4 cups water or broth (for rice)
  • 2 tablespoons olive oil
  • Optional: 1 tablespoon apple cider vinegar or lime juice (added at end), fresh coriander for garnish

Direction

  • Step 1: If using dried beans, rinse and soak overnight in cold water (or quick-soak: boil 2 minutes, cover, let sit 1 hour). Drain.
  • Step 2: In a large pot, heat 1 tablespoon olive oil over medium heat. Sauté chopped onion, bell pepper, and garlic 5–6 minutes until soft.
  • Step 3: Add soaked (or canned) beans, bay leaves, cumin, oregano, smoked paprika, black pepper, and 6 cups water/broth. Bring to a boil, then reduce to low simmer. Cover and cook 1½–2 hours (dried) or 30–40 minutes (canned) until beans are tender. Stir occasionally; add water if needed.
  • Step 4: Remove bay leaves. Stir in ½ teaspoon salt and optional vinegar/lime juice. Mash some beans against the pot for thicker texture. Keep warm.
  • Step 5: Cook rice: in a separate pot, bring 4 cups water/broth to boil with ½ teaspoon salt. Add rice, reduce to low, cover, and simmer 15–20 minutes (white) or 40–45 minutes (brown) until tender and water absorbed. Fluff with fork.
  • Step 6: Serve beans over rice. Garnish with fresh coriander. Add toppings like avocado, salsa, or sour cream if desired.

Nutrients Information

Per serving (about 1 cup beans + ¾ cup rice, approximate values with low-sodium broth):

  • Calories: 380 to 420
  • Total Fat: 6 to 8 grams
  • Saturated Fat: 1 gram
  • Cholesterol: 0 milligrams
  • Sodium: 350 to 500 milligrams
  • Total Carbohydrates: 68 to 74 grams
  • Dietary Fiber: 14 to 16 grams
  • Sugars: 4 grams (natural from veggies)
  • Protein: 16 to 20 grams
  • Outstanding source of plant-based protein and fiber from beans for heart health and satiety, complex carbs from rice for energy, plus iron, folate, and magnesium. A complete protein meal when combined—low-fat and nutrient-dense.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service