Dinner

Quick and easy beans and rice is for Dinner.

Quick and easy beans and rice takes 15 minutes to prepare.

Quick and easy beans and rice takes 30 minutes to cook.

Quick and easy beans and rice makes 4 servings.

The ingredients for Quick and easy beans and rice are:

1 cup medium-grain brown rice
merest dribble of olive oil
1/4 red onion
a garlic clove
1 can refried beans (opt for a low-salt, low-fat option)
chopped pumpkin
choped celery
chopped mushrooms
chopped green caspicum
(vegetables total 1.5 cups)
chili to taste (I like a tablespoon)
salsa - mild, medium or hot depending on how brave you are

Here is how you make Quick and easy beans and rice:

Add cup of rice and two cups of water to a pan and bring to the boil, cover and reduce heat to cook by absorbtion method. This should take about 30 minutes but keep an eye on it so the rice doesn't stick. Add more water if necessary.Put the dribble of olive oil, diced onion and diced garlic in another put and cook gently until clear but not brown. Stir in the refried beans and chili.Chop the vegetables into small chunks, place in a microwave-proof bowl and microwave for now more than a minute and a half. Stif into the refried beans.When the rice is cooked, drain it and serve with the bean mixture on top. Add the salsa on the side.You can also garnish with cheese, sour cream or avocado but they haven't been added to the nutritional count.Serves 4.Number of Servings: 4Recipe submitted by SparkPeople user CREATIVESIREN.

The nutritional information for Quick and easy beans and rice is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 208.5

• Total Fat: 4.2 g
• Cholesterol: 0.0 mg
• Sodium: 569.8 mg
• Total Carbs: 34.5 g
• Dietary Fiber: 9.7 g
• Protein: 8.7 g