Vegetarian Bean Stew with Brown Rice

by Anjali @ The Picky Eater on May 27, 2013

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This was one of the first recipes I made when I was just starting to learn how to cook.

I remember loving its simplicity and after it was a success, I definitely gained more confidence in the kitchen! Since I first tried this recipe, I have updated it with some modifications that I think are healthier and even more flavorful than the original.

The things I love about this meal are:

  • It doesn’t take more than 20-30 minutes and that includes cooking time
  • It has tons of anti-oxidant rich veggies and tons of flavor
  • It is a complete protein thanks to the brown rice + beans, so it fills you up for a long time!

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The original came from FoodNetwork.com, and my modified version is below. For all of those first-time cooks out there, this is the recipe for you! You really can’t mess it up – I promise :)

Oh and it’s family-friendly too. The husband loved it so much he went back for seconds, and then we had it for leftovers the next day as a topping for nachos. Yum!

The Ingredients

Modified from FoodNetwork.com

2 cups instant brown rice
1 (8-ounce) can tomato sauce
1/2 cup prepared salsa
1 tablespoon onion flakes
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon dried thyme
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can white or red kidney beans, rinsed and drained
1 (11-ounce) can corn, drained
Salt and freshly ground black pepper
  • 1 cup cooked brown rice
  • 1 tsp olive oil
  • 1 red bell pepper, diced
  • 3/4 cup red onion, diced
  • 1-2 roma tomatoes, diced
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (15-ounce) can red kidney beans, rinsed and drained
  • 1 cup frozen corn
  • 1 (8-ounce) can tomato sauce
  • 1 cup prepared salsa (I like Whole Foods 365 chunky salsa, but any kind will do)
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • Salt and freshly ground black pepper

The Directions

Step 1: Cook rice according to package directions, keep warm, set aside

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Step 2: Heat a large saucepan over medium heat. Saute the bell pepper and red onion in the olive oil, until the onion is cooked (about 5 min); add tomatoes at the end and cook for 1 min.

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Step 3: Add black beans, red kidney beans, tomato sauce, salsa, corn; stir to combine thoroughly. Add remaining ingredients (all spices); stir to combine; simmer for 10 minutes (or as long as you like – the longer it simmers, the longer the flavors have to blend together).

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Step 4: Serve with brown rice and maybe some chips on the side.

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This recipe makes four HUGE servings. Each serving has 308 calories, 1.9g fat, 1,000mg sodium (less if you use dried beans vs. rinsed canned beans), 60g carbs, 17.7g fiber, 10.2g sugar, 14.5g protein.

Not bad for a simple, easy weeknight dinner.

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Vegetarian Bean Stew with Brown Rice

Yield: 4 servings

This recipe makes four HUGE servings. Each serving has 308 calories, 1.9g fat, 1,000mg sodium (less if you use dried beans vs. rinsed canned beans), 60g carbs, 17.7g fiber, 10.2g sugar, 14.5g protein.

Ingredients

  • Modified from FoodNetwork.com
  • 1 cup cooked brown rice
  • 1 tsp olive oil
  • 1 red bell pepper, diced
  • 3/4 cup red onion, diced
  • 1-2 roma tomatoes, diced
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (15-ounce) can red kidney beans, rinsed and drained
  • 1 cup frozen corn
  • 1 (8-ounce) can tomato sauce
  • 1 cup prepared salsa (I like Whole Foods 365 chunky salsa, but any kind will do)
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • Salt and freshly ground black pepper

Directions

  1. Cook rice according to package directions, keep warm, set aside
  2. Heat a large saucepan over medium heat. Saute the bell pepper and red onion in the olive oil, until the onion is cooked (about 5 min); add tomatoes at the end and cook for 1 min.
  3. Add black beans, red kidney beans, tomato sauce, salsa, corn; stir to combine thoroughly. Add remaining ingredients (all spices); stir to combine; simmer for 10 minutes (or as long as you like - the longer it simmers, the longer the flavors have to blend together).
  4. Serve with brown rice and maybe some chips on the side.
http://pickyeaterblog.com/vegetarian-bean-stew-with-brown-rice/

{ 14 comments… read them below or add one }

janet June 2, 2010 at 1:07 pm

This looks great, I love the addition of brown rice to the chili!

Reply

Anjali @ The Picky Eater June 4, 2010 at 4:38 pm

Glad you like it! And yes – the brown rice gives a nice “hearty” base to the chili :) Let me know if you try it and how it turns out!

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Debbie February 8, 2013 at 10:46 am

Making this over the weekend…can’t wait to try it out. Looks delish

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Anjali @ The Picky Eater February 10, 2013 at 5:15 pm

Thanks Debbie! Let me know how this recipe turns out for you!

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hottipsforyou June 4, 2013 at 7:42 pm

Hi Anjali,
I followed your recipe to do this dish. It tastes great. My kids love it . Thank you. The only thing I change is I used white rice instead of brown rice. I never bought brown rice. What is the different between white rice and brown rice?

Reply

Anjali @ The Picky Eater June 6, 2013 at 2:21 pm

Oh great!! I’m so happy you and your kids liked this dish! So basically, brown rice is the less-processed form (the unmilled form) of rice. It has a mild nutty flavor, and is a little more chewy and much more nutritious than white rice. I’d highly recommend trying it if you haven’t before!

The main difference between brown and white rice are in the processing and nutritional content. When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm. During this process, key nutrients in brown rice like fiber, B vitamins, magnesium, fatty acids, etc. are lost in their white rice counterparts. Sometimes white rice is enriched to “get back” some of the vitamins, but you won’t get back the fiber and magnesium that’s in brown rice. Essentially — brown rice is white rice’s more healthy cousin! It has more fiber and nutrients and is more of a “whole grain.” You can buy cooked brown rice in the frozen section that you can heat up in under 5 minutes to save on time, otherwise brown rice takes about 30 min-1 hour to cook simmering on the stove compared to white rice. Hope that helps!

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Timothy June 11, 2013 at 6:18 am

This looks like a fantastic, delicious, and healthy food to fuel up before a good run or workout! I make a black bean soup with veggies that is similar, but I like the addition of the rice here. I’ll be trying it out soon! Thanks!

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Anjali @ The Picky Eater June 15, 2013 at 5:04 pm

Yes it is definitely a great source of energy before a workout! The rice makes it a complete protein — I bet if you added some rice to your black bean soup it would make it even heartier :) Let me know how this recipe turns out for you – I’m sure you will love it!

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Linda June 12, 2013 at 2:03 pm

You have some great recipe ideas for a healthy dinner. thank you.

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Anjali @ The Picky Eater June 15, 2013 at 5:04 pm

Thank you so much Linda! Enjoy! :)

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candice July 9, 2013 at 3:29 pm

how would you do this if you were doing it in a slow cooker and would you add any more liquid?

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Anjali @ The Picky Eater July 12, 2013 at 3:18 am

Hi Candice! I don’t think you’d need much more liquid cooking this in a slow cooker. I’d just put it on the lowest setting and let it simmer for a long time. Maybe check on it once in a while and if you see it getting dry, add a bit more liquid – but it should be ok. Let me know how it turns out!

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Gina July 11, 2013 at 9:45 am

Great recipe, I’ll definitely have to try this! I like and use Lundberg brown rice, it’s even organic! I found the biggest selection from OrganicMarketOnline.com!

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Anjali @ The Picky Eater July 12, 2013 at 3:52 am

Thanks for the tip Gina! I’m sure you will love this recipe!

Reply

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