Tamale Rice

Tamale Rice is a wholesome and vibrant dish that combines the flavors of traditional tamales with the heartiness of rice. This healthy American rice dish is packed with nutrients and perfect for a comforting meal.

Ingredients

• Brown rice - 1 cup
• Vegetable broth - 2 cups
• Black beans - 1 can (400g), drained and rinsed
• Corn - 1 cup (fresh or frozen)
• Red bell pepper - 1 medium, diced
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Ground cumin - 1 tsp
• Chili powder - 1 tsp
• Lime juice - 2 tbsp
• Fresh cilantro - 2 tbsp, chopped
• Olive oil - 1 tbsp
• Salt - to taste
• Pepper - to taste

Steps

1. In a medium saucepan, heat olive oil over medium heat and sauté the diced onion and garlic until translucent, about 3-4 minutes.
2. Add the diced red bell pepper and cook for an additional 2-3 minutes until softened.
3. Stir in the cumin and chili powder, cooking for another minute to release the spices' aroma.
4. Add the brown rice to the saucepan, stirring well to coat the rice with the mixture.
5. Pour in the vegetable broth and bring to a boil. Reduce heat to low, cover, and simmer for about 20 minutes or until rice is tender and liquid is absorbed.
6. Once the rice is cooked, add the black beans, corn, lime juice, salt, and pepper. Stir gently to combine and heat through.
7. Remove from heat and stir in chopped cilantro before serving.

Nutrition

• Calories: 360
• Protein: 12 g
• Carbs: 63 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, supporting muscle health.

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