Rice and black beans is a perfect meal that not only enhances the look on your table but also pleases your taste buds

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2. • Rice and black beans is a perfect meal that not only enhances
the look on your table but also pleases your taste buds
• This easy dish only takes 30 minutes to get prepared. This
dish is really ideal for diabetic patients.

3. Ingredients
1. 2 tbsp olive oil
2. 1 ½ cups onions, finely chopped.
3. 1 ½-garlic cloves, minced.
4. 1-cup white rice, uncooked

4. 5. 2 cups vegetable broth
6. 1 tsp ground cumin.
7. ½ Cayenne peppers
8. 3 ½ cups black beans, canned.

5. Method
1. Take a pan and preheat it.
2. Now add 1 tablespoon of vegetable oil.
3. Heat the oil for few seconds.
4. Now add finely chopped onions to the oil and stir until it
get transparent.
5. Then add minced garlic cloves to the pan and stir for four
minutes or accordingly.

6. 6. Take a pan and preheat it.
7. Now add 1 tablespoon of vegetable oil.
8. Heat the oil for few seconds.
9. Now add finely chopped onions to the oil and stir until it get
transparent.
10. Then add minced garlic cloves to the pan and stir for four
minutes or accordingly.

7. 11. Bring this mixture to boil.
12. Cover the pan and cook on low heat.
13. Cook this for about 20 minutes till the rice is cooked
properly.
14. When the rice is cooked then mix the black beans and spices
to it.

8. Nutrition Values
• Black beans used in the dish are high in fiber, calcium,
magnesium, zinc, and potassium and copper.

9. Health Benefits
• The presence of calcium, magnesium and zinc in black beans
helps in maintaining bone strength and structure.
• High fibers in beans have low glucose level and hence help
in controlling diabetes.

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