Modified from Southern Rice and Beans, USDA Mixing Bowl 2019.
1 teaspoon vegetable oil
½ cup yellow onion, diced
1 cup green bell pepper, chopped
2 teaspoons garlic powder
1 cup wild rice, cooked
1 can diced tomatoes, no salt added (14.5 ounces)
1 can kidney beans, no salt added, drained and rinsed (14.5 ounces)
- Heat oil in a medium pan over medium high heat.
- Cook onion and bell pepper for 5 minutes, stir often.
- Add garlic powder, wild rice, tomatoes and beans.
- Stir and cook until heated through, about 10 minutes.
- Serve warm.
When in season, fresh tomatoes could be substituted for canned tomatoes; one 14.5 ounce can is about 5 to 6 peeled, whole tomatoes. Fresh garlic could be used instead of garlic powder. Jalapeno or red pepper flakes could be added for a little spice. Add chicken, turkey sausage or lean beef for more protein.
- Serving Size: 1 Cup
- Calories: 290
- Sodium: 570mg
- Fat: 2.5g
- Carbohydrates: 56g
- Fiber: 10g
- Protein: 13g
- Cholesterol: 0mg
Keywords: Beans, Tomatoes, Wild rice, Main dishes, Side dishes