Black Bean Bowl with Rice
A comforting and hearty bowl featuring Indian-spiced black beans in a savory tomato gravy, served alongside fluffy basmati rice. A wholesome and flavorful meal perfect for any day of the week.
For 4 servings
4 steps. 40 minutes total.
- 1
Step 1
- a.Cook the black beans
- b.Drain the soaked black beans and add them to a pressure cooker.
- c.Add 2 cups of fresh water and 1/2 tsp of salt.
- d.Pressure cook on high heat for 4-5 whistles, then reduce the heat and simmer for 15 minutes.
- e.Let the pressure release naturally. The beans should be soft and cooked through. Set aside.
- 2
Step 2
- a.Cook the rice
- b.While the beans are cooking, drain the soaked rice.
- c.In a pot, add the rice, 2 cups of water, and 1/4 tsp of salt.
- d.Bring to a boil, then reduce the heat to low, cover, and cook for 12-15 minutes, or until all the water is absorbed.
- e.Turn off the heat and let it sit covered for 5 minutes. Fluff with a fork.
- 3
Step 3
- a.Prepare the black bean curry
- b.Heat oil in a pan or kadai over medium heat.
- c.Add the cumin seeds and let them splutter.
- d.Add the chopped onion and sauté until it turns soft and translucent, about 3-4 minutes.
- e.Add the ginger-garlic paste and cook for another minute until the raw smell is gone.
- f.Stir in the tomato puree and cook for 5-6 minutes, until the oil starts to separate from the masala.
- g.Add the turmeric powder, red chili powder, and coriander powder. Mix well and cook for a minute.
- h.Add the cooked black beans along with their cooking water to the pan. Mix everything together.
- i.Mash a few beans with the back of a spoon to thicken the gravy. Simmer for 5-7 minutes.
- j.Stir in the garam masala and cook for one final minute. Turn off the heat.
- 4
Step 4
- a.Assemble and serve
- b.To assemble, divide the cooked rice among four bowls.
- c.Ladle a generous amount of the black bean curry over the rice.
- d.Garnish with freshly chopped coriander leaves.
- e.Serve hot with a wedge of lime on the side to squeeze over before eating.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the beans overnight is crucial for even cooking and better digestion.
- 2Don't discard the water used to cook the beans; it's flavorful and adds body to the curry.
- 3Mashing some of the beans helps create a naturally thicker and creamier gravy without adding any cream.
- 4For a smokier flavor, you can add a pinch of smoked paprika along with the other spices.
Adapt it for your goals.
Quick
If you're short on time, you can use canned black beans. Be sure to rinse them well to remove excess sodium and adjust salt accordingly.
high proteinHigh protein
Stir in some crumbled paneer or tofu in the last 5 minutes of cooking the curry for an extra protein boost.
kid friendlyKid friendly
Reduce or omit the red chili powder to make it milder for kids. You can also add some corn or finely diced carrots to the curry.
healthyHealthy
Use brown rice instead of white basmati rice for added fiber and nutrients. Reduce oil to 1 tbsp.
Why this is on our healthy list.
Rich in Plant-Based Protein
Black beans are a fantastic source of protein, which is essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
The combination of beans and rice provides ample dietary fiber, which aids digestion, promotes gut health, and helps in managing blood sugar levels.
Provides Sustained Energy
The complex carbohydrates from both beans and rice offer a steady release of energy, keeping you full and energized for longer.
Packed with Minerals
Black beans are a good source of iron, magnesium, and folate, which are important for blood health, nerve function, and cell growth.
Frequently asked questions
Yes, it is a very healthy and balanced meal. Black beans are an excellent source of plant-based protein, fiber, and essential minerals. Paired with rice, it provides complex carbohydrates for sustained energy.