Ingredients
Scale
- 1 tablespoon Olive Oil: Extra virgin, for a robust flavor base and healthy fats.
- 1 medium Onion (chopped): Yellow or white, provides an aromatic foundation.
- 2 cloves Garlic (minced): Fresh garlic for that pungent, essential flavor.
- 1 Red Bell Pepper (chopped): Adds sweetness, vibrant color, and Vitamin C.
- 1 Green Bell Pepper (chopped): Offers a slightly more earthy flavor and more color.
- 1 medium Zucchini (chopped): Brings a tender texture and subtle, fresh taste.
- 1 cup Corn Kernels: Fresh or frozen, for a pop of sweetness and texture.
- 1 can (15 ounces) Black Beans (rinsed and drained): A great source of plant-based protein and fiber.
- 1 can (15 ounces) Kidney Beans (rinsed and drained): Adds another layer of texture, protein, and earthy flavor.
- 1 can (14.5 ounces) Diced Tomatoes (undrained): Provides acidity, moisture, and depth of flavor.
- 1 ½ cups Vegetable Broth: Low sodium preferred, to control the saltiness and cook the rice.
- 1 cup Long-Grain White Rice (uncooked): The starchy staple that brings it all together.
- 1 teaspoon Chili Powder: For a mild, smoky heat.
- 1 teaspoon Cumin: Adds a warm, earthy, and slightly citrusy note.
- ½ teaspoon Smoked Paprika: Lends a deep, smoky flavor and rich color.
- ½ teaspoon Dried Oregano: For a touch of herbaceous, peppery brightness.
- Salt and Black Pepper to taste: Essential for enhancing all the flavors.
- Optional Garnish: Fresh Cilantro (chopped), Lime Wedges, Avocado (sliced or diced), Sour Cream or Greek Yogurt.
Instructions
- Sauté Aromatics: Heat the olive oil in a large, deep skillet or Dutch oven over medium heat. Once the oil is shimmering, add the chopped onion and cook until softened and translucent, about 4-5 minutes, stirring occasionally to prevent burning.
- Add Garlic and Peppers: Stir in the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic. Add the chopped red and green bell peppers to the skillet. Sauté for 5-7 minutes, until they begin to soften.
- Incorporate More Vegetables: Add the chopped zucchini and corn kernels to the skillet. Cook for another 3-4 minutes, stirring occasionally, until the zucchini is slightly tender-crisp.
- Introduce Beans and Tomatoes: Gently stir in the rinsed and drained black beans and kidney beans. Add the can of undrained diced tomatoes. Mix everything well to combine.
- Spice it Up: Sprinkle in the chili powder, cumin, smoked paprika, and dried oregano. Stir thoroughly to ensure the spices are evenly distributed and coat the vegetables and beans. Cook for a minute more to toast the spices and deepen their flavor.
- Add Rice and Broth: Pour in the uncooked long-grain white rice and the vegetable broth. Stir everything together, making sure the rice is mostly submerged in the liquid.
- Season and Simmer: Season with salt and black pepper to your taste. Remember that the broth might already contain some salt, so taste before adding too much. Bring the mixture to a gentle simmer.
- Cover and Cook: Once simmering, reduce the heat to low, cover the skillet tightly with a lid, and let it cook for 18-20 minutes, or until the rice is tender and most of the liquid has been absorbed. Avoid lifting the lid during this time, as it allows steam to escape and can affect the rice cooking properly.
- Rest the Dish: After the cooking time is up, turn off the heat and let the skillet stand, still covered, for at least 5-10 minutes. This allows the rice to finish steaming and absorb any remaining moisture, resulting in a fluffier texture.
- Fluff and Serve: Remove the lid and gently fluff the rice and vegetable mixture with a fork. Taste and adjust seasoning if necessary.
- Garnish and Enjoy: Serve the Vegetable & Bean Rice Skillet hot, garnished with fresh chopped cilantro, a squeeze of lime juice, sliced avocado, or a dollop of sour cream or Greek yogurt, if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 420
- Fiber: 12g
- Protein: 15g