Healthy Brown Rice with Chili
Ingredients:
- 1 cup brown rice
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 can (15 ounces) black beans, drained and rinsed
- 1 can (15 ounces) diced tomatoes
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 tablespoon chili powder
- 1 teaspoon cumin powder
- Salt and pepper to taste
- Optional toppings: chopped cilantro, sliced green onions, avocado slices, Greek yogurt or sour cream
Instructions:
- Prepare brown rice:
- Rinse the brown rice under cold water until the water runs clear.
- In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice and a pinch of salt. Reduce the heat to low, cover, and simmer for about 40-45 minutes, or until the rice is tender and the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
- Prepare the Chili:
- In a large skillet or pan, heat olive oil over medium heat.
- Add diced onion and minced garlic. Sauté for 2-3 minutes until softened and fragrant.
- Add diced bell peppers and cook for another 2-3 minutes until they start to soften.
- Stir in black beans, diced tomatoes, and corn kernels.
- Season with chili powder, cumin powder, salt, and pepper. Stir well to combine.
- Let the mixture simmer for about 10-15 minutes, stirring occasionally, until the flavors meld and the chili thickens slightly.
- Combine with Brown Rice:
- Once the chili is ready, spoon it over the cooked brown rice in individual serving bowls.
- Serve:
- Garnish with optional toppings like chopped cilantro, sliced green onions, avocado slices, or a dollop of Greek yogurt or sour cream.
- Serve hot and enjoy!
Tips:
- You can customize this recipe by adding other vegetables, such as zucchini, carrots, or spinach.
- For added protein, you can stir cooked chicken, tofu, or quinoa into the chili.
- Adjust the level of spiciness by increasing or decreasing the amount of chili powder according to your taste preference.
This recipe provides a wholesome and nutritious meal packed with fiber, protein, and essential vitamins from vegetables and whole grains. Enjoy your healthy brown rice with chili!
Mixed Greens Salad with Chili
Ingredients:
- 4 cups mixed salad greens (such as baby spinach, arugula, romaine lettuce, and/or kale)
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1/2 red onion, thinly sliced
- 1/4 cup sliced black olives
- 1 avocado, diced
- 1/4 cup crumbled feta cheese (optional)
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar,
- 1 teaspoon honey
- 1/2 teaspoon Dijon mustard
- Salt and pepper to taste
- 1 small red chili pepper, thinly sliced (adjust amount according to spice preference)
- Optional toppings: toasted nuts or seeds (such as walnuts, almonds, or pumpkin seeds)
Instructions:
- Prepare Salad salad ingredients:
- Wash and dry the mixed salad greens thoroughly. Tear larger leaves into bite-sized pieces if necessary and place them in a large salad bowl.
- Halve the cherry tomatoes, slice the cucumber, thinly slice the red onion, and dice the avocado. Add these to the salad bowl along with the sliced black olives. If using feta cheese, crumble it and add it to the salad as well.
- Make the dressing:
- In a small bowl, whisk together olive oil, balsamic vinegar, honey, Dijon mustard, salt, and pepper until well combined.
- Assemble the salad:
- Pour the dressing over the salad ingredients in the bowl.
- Using salad tongs or clean hands, gently toss the salad until all the ingredients are evenly coated with the dressing.
- Add Chili:
- Thinly slice the red chili pepper. If you prefer less heat, you can remove the seeds before slicing.
- Sprinkle the sliced chili over the salad. Adjust the amount according to your spice preference. Remember that a little goes a long way!
- Serve:
- Transfer the mixed green salad with chili to individual serving plates or bowls.
- Optionally, sprinkle toasted nuts or seeds over the top for added texture and flavor.
- Enjoy:
- Serve the salad immediately as a refreshing and flavorful appetizer or side dish.
Tips:
- Feel free to customize the salad with additional ingredients such as bell peppers, shredded carrots, or radishes.
- For a vegan version, omit the feta cheese or substitute it with a dairy-free alternative.
- If you prefer a milder flavor, you can use a milder chili variety or reduce the amount of chili used.
- Toasting nuts or seeds before adding them to the salad enhances their flavor and crunchiness. Simply toast them in a dry skillet over medium heat until golden brown, then let them cool before adding to the salad.
This Mixed Green Salad with chili is not only vibrant and visually appealing but also packed with nutrients and flavor. Enjoy this refreshing and spicy salad as a light meal or side dish! for more recipes click here
