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Black Bean Bowl with Rice Recipe | CraftMyMeals | CraftMyMeals

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Black Bean Bowl with Rice

indianmediumveganvegetarian

gluten-free

dairy-free

nut-free

Black Bean Bowl with Rice

Popularity

3.0

Taste Score:8/10

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.

Prep15m

Cook40m

Servings4

Serving:1 bowl

314 cal

Ingredients

For 4 servings

0.75 cup black beans (dried, rinsed and soaked overnight)
1 cup basmati rice (washed and soaked for 20 minutes)
4 cup water (2 cups for cooking beans and 2 cups for rice)
2 tbsp vegetable oil
1 tsp cumin seeds
1 pcs onion (medium, finely chopped)
1 tbsp ginger garlic paste
2 pcs tomato (medium, pureed)
0.5 tsp turmeric powder
0.5 tsp red chili powder (adjust to your spice preference)
1 tsp coriander powder
0.5 tsp garam masala
0.75 tsp salt (divided: 1/2 tsp for beans, 1/4 tsp for rice)
1 pcs lime (cut into wedges for serving)
2 tbsp coriander leaves (freshly chopped, for garnish)

Nutrition per Serving

314

Calories

Protein

53g

Carbs

Instructions

1
Cook the black beans
- Drain the soaked black beans and add them to a pressure cooker.
- Add 2 cups of fresh water and 1/2 tsp of salt.
- Pressure cook on high heat for 4-5 whistles, then reduce the heat and simmer for 15 minutes.
- Let the pressure release naturally. The beans should be soft and cooked through. Set aside.
2
Cook the rice
- While the beans are cooking, drain the soaked rice.
- In a pot, add the rice, 2 cups of water, and 1/4 tsp of salt.
- Bring to a boil, then reduce the heat to low, cover, and cook for 12-15 minutes, or until all the water is absorbed.
- Turn off the heat and let it sit covered for 5 minutes. Fluff with a fork.
3
Prepare the black bean curry
- Heat oil in a pan or kadai over medium heat.

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15 min

102cal

8gprotein

About This Black Bean Bowl with Rice Recipe

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.

This indian recipe takes 55 minutes to prepare and yields 4 servings. At 314.23 calories per serving with 7.58g of protein, it's a moderately challenging recipe perfect for lunch or dinner.

Fat

Fiber6g

Sodium465mg

Potassium432mg

Phosphorus136mg

Know more about our calculations

Add the cumin seeds and let them splutter.

Add the chopped onion and sauté until it turns soft and translucent, about 3-4 minutes.

Add the ginger-garlic paste and cook for another minute until the raw smell is gone.

Stir in the tomato puree and cook for 5-6 minutes, until the oil starts to separate from the masala.

Add the turmeric powder, red chili powder, and coriander powder. Mix well and cook for a minute.

Add the cooked black beans along with their cooking water to the pan. Mix everything together.

Mash a few beans with the back of a spoon to thicken the gravy. Simmer for 5-7 minutes.

Stir in the garam masala and cook for one final minute. Turn off the heat.

Assemble and serve

To assemble, divide the cooked rice among four bowls.
Ladle a generous amount of the black bean curry over the rice.
Garnish with freshly chopped coriander leaves.
Serve hot with a wedge of lime on the side to squeeze over before eating.

Pro Tips

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.

Recipe Variations

quick

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 protein

High protein

Stir in some crumbled paneer or tofu in the last 5 minutes of cooking the curry for an extra protein boost.

kid friendly

Kid 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.

healthy

Healthy

Use brown rice instead of white basmati rice for added fiber and nutrients. Reduce oil to 1 tbsp.

Health Benefits

✨

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

Is Black Bean Bowl with Rice healthy?

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.

How many calories are in this Black Bean Bowl?

One serving of this Black Bean Bowl with Rice contains approximately 350-400 calories, making it a satisfying and nutritious meal.

Can I use other beans for this recipe?

Absolutely! While black beans have a distinct flavor, you can easily substitute them with kidney beans (rajma), chickpeas (chole), or even pinto beans.

How can I store leftovers?

Store the rice and black bean curry in separate airtight containers in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.