zucchini, black bean and rice skillet

Without the cheese (which is an optional ingredient), this recipe is vegan.

the goods:

1 bag Sucess Boil-In-A-Bag Whole Grain Brown Rice

1 fresh green pepper, chopped

2 fresh zucchinis, sliced then quartered (approx. 2 cups)

1 14.5oz. can Hunt's Natural Diced Tomatoes No Salt Added, partially drained

1 10oz. can black beans (we used Goya Low Sodium Black Beans), drained and rinsed

 1 tablespoon minced garlic

1 tablespoon olive oil

1-2 cups shredded cheese (cheddar blend is probably best) this is optional

the process:

1. Cook rice according to box, but only boil for 5-6 minutes. Then, cut open and pour into bowl or pot. Set aside.

2. Heat olive oil and garlic on medium high.

3. Add zucchini and peppers. Cook for 5 minutes, stirring occasionally.

4. Add black beans and tomatoes (with only about half of the liquid from the can of tomatoes).

5. Bring to a boil, then remove from heat.

6. Stir in rice.

7. Cover and let sit for 7-8 minutes, or until liquid is absorbed.

8. Top with shredded cheese (optional).

the result:

4-5 servings

the benefits:

Black Beans are one of the healthiest foods to include in your diet. They are highly rich in vitamins, minerals and are known for their antioxidant properties. In addition, they are high in protein, magnesium, phosphorus and iron. Black beans are very good for the heart. Their health benefits can help reduce the risk of stroke, heart attacks, maintain blood pressure and stabilize blood sugar levels. The iron in black beans can also help boost energy levels. Black beans are very low in calories and virtually fat-free.

Garlic has a wonderful ingredient called allicin, which is known to have wonderful anti-bacterial, anti-viral, anti-fungal and antioxidant properties. It can also help regulate blood sugar levels and can help in many types of cancer.

Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K.

Green Peppers are rich in vitamins A, C and K. These vitamins help to prevent cell damage, cancer, diseases related to aging and they help support immune function. They contain anti-inflammatory nutrients and red peppers are a good source of lycopene.

the brands (used in this recipe):

Hunt's Natural Diced Tomatoes No Salt Added

Pompeian Organic Olive Oil

Goya Reduced Sodium Black Beans 

Sucess Boil-In-A-Bag Whole Grain Brown Rice