Black beans and rice are full of nutrients, including vitamins, minerals, protein and fiber. Depending on how they are prepared, they offer a lot of nutrition with relatively few calories per serving.
Cooked brown rice has 216 calories per cup. White rice has 205 calories per cup of cooked rice. Black beans have 227 calories per cup of cooked beans, according to the U.S. Department of Agriculture's Nutrient Database.
A typical recipe for Spanish rice calling for 1 tbsp. oil, 1 1/2 cups long grain rice, 1/4 onion, 2 cloves of garlic, 2 whole tomatoes and 1/4 cup liquid from canned tomatoes, and 3 cups of fat free chicken broth makes eight servings. Each serving contains 162 calories.
Black Beans Recipe
A typical recipe for black beans prepared with 1 1/4 cups dry black beans, 2 tbsp. oil, 1 onion, 1 green bell pepper, 10 cloves garlic, spices, salt and pepper and water makes 4 servings. Each serving has approximately 300 calories, according to the USDA Nutrient Database.
- "366 Delicious Ways to Cook Rice, Beans, and Grains"; Andrea Chesman; 1998
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