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Black Bean and Mushroom Stir-fry with Rice

Black Bean and Mushroom Stir-fry with Rice

Black Bean and Mushroom Stir-fry with Rice is a delightful, nutritious dish that combines the earthy flavors of mushrooms with the rich, savory taste of black beans. This dish is not only quick to prepare but also packed with protein, fiber, and essential nutrients, making it a perfect choice for a healthy weeknight Dinner or Lunch. Served over a bed of fluffy rice, this stir-fry is both satisfying and delicious.

Black Bean and Mushroom Stir-fry with Rice: An Easy and Delicious Recipe

If you’re looking for a quick, nutritious, and satisfying meal, look no further than a delicious Black Bean and Mushroom Stir-fry with Rice. This dish is not only packed with flavor, but also brimming with health benefits and versatile enough for any dietary preference. In this blog post, we’ll dive into what goes into this mouthwatering dish, how to make it, and offer some helpful tips to make your cooking experience as smooth as possible.

What is in Black Bean and Mushroom Stir-fry with Rice?

The magic of a Black Bean and Mushroom Stir-fry lies in its vibrant ingredients that come together for a delightful culinary experience. Here's what you'll typically find in this delicious recipe:

  • Black Beans: Rich in fiber and protein, they serve as the heart of this dish.
  • Mushrooms: Provide a savory, umami flavor - mushrooms like shiitake or button work wonders.
  • Vegetables: Bell peppers, broccoli, or snap peas add color, nutrients, and crunch.
  • Garlic and Ginger: These aromatics give an irresistible flavor foundation.
  • Soy Sauce: Adds depth and saltiness to complement the other ingredients.
  • Rice: A perfect carb base, white or brown rice can be used depending on your preference.

Key Takeaways

  • This dish is a perfect blend of protein, fiber, and essential vitamins.
  • Crafted in just 30 minutes, it's an excellent option for busy weeknights.
  • Easily adaptable for various dietary needs, including vegan and gluten-free.

Health Benefits

One of the standout features of Black Bean and Mushroom Stir-fry is its health benefits.

  1. Protein and Fiber Boost: Black beans are an excellent plant-based protein source, while the fiber aids digestion and keeps you feeling full longer.
  2. Antioxidants Packed: Mushrooms are rich in antioxidants, which help combat free radicals in the body.
  3. Vitamins and Minerals: Vegetables like bell peppers and broccoli provide essential vitamins A and C, while the overall dish is low in calories.

Make Ahead and Storage Tips

Planning ahead can make weeknight dinners a breeze!

  • Meal Prepping: You can cook the rice and stir-fry the black beans and mushrooms in advance. Store the components separately in the refrigerator for up to 4 days.
  • Freezing: If you want to make a large batch, this stir-fry freezes well. Store it in an airtight container and reheat when desired.

What to Serve with Black Bean and Mushroom Stir-fry with Rice

When it comes to serving this delicious stir-fry, the options are plentiful. Here are some ideas:

  • Salads: A fresh green salad garnished with avocado and citrus dressing complements the stir-fry's flavor profile.
  • Dumplings: Steamed or pan-fried dumplings serve as a delightful appetizer.
  • Naan or Tortillas: Serve with soft naan or tortillas to add an interesting twist.

Recommended Tools to Make This Recipe

To achieve the best results, equip yourself with a few essential kitchen tools:

  • Wok or Large Skillet: Ideal for stir-frying as it distributes heat evenly.
  • Rice Cooker: If you frequently make rice, this can save you time and ensure perfect cooking.
  • Cutting Board and Knife: For slicing vegetables and mushrooms efficiently.
  • Spatula: A sturdy spatula will aid in flipping and mixing your stir-fry.

Variations

Feel free to tailor the stir-fry to fit your tastes or dietary requirements:

  • Spice it Up: Add chili flakes or Sriracha for heat.
  • Different Proteins: Incorporate tofu, tempeh, or even chicken for variety.
  • Seasonal Veggies: Use whatever vegetables are in season for the freshest flavors.

Serving Suggestions

When plating your Black Bean and Mushroom Stir-fry, consider some creative serving ideas:

  1. Bowl Presentation: Layer rice at the bottom and top with the stir-fry for a colorful bowl.
  2. Garnish: Fresh herbs like cilantro or green onions add an aromatic touch.
  3. Nuts and Seeds: Sprinkle toasted sesame seeds or chopped nuts for extra crunch.

Storing Leftovers

To keep your leftovers fresh:

  • Transfer to Airtight Containers: Proper storage prevents getting soggy or spoiled.
  • Refrigerate Promptly: Try to refrigerate leftovers within two hours of cooking for food safety.

Helpful Tips

  • Prep Ahead: Chop your vegetables and prepare your sauces before you start cooking to streamline the process.
  • Don’t Overcrowd the Pan: For the best stir-fry, work in batches if you have a large amount of ingredients.

Black Bean and Mushroom Stir-fry with Rice is a delightful, nutrient-dense meal that’s simple to prepare and endlessly adaptable. Whether you’re a busy professional, a student, or a family cook, this recipe can easily become a staple in your kitchen. So next time you’re in need of a quick, delicious, and healthy Dinner option, reach for this easy and sumptuous recipe! Enjoy your culinary adventure.

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Prep Time 15 mins
Cook Time 40 mins
Total Time 55 mins
Cooking Method:
Cuisine:
Courses: ,
Servings: 4
Calories: 273
Best Season: Suitable throughout the year
Description

Black Bean and Mushroom Stir-fry with Rice is a versatile and tasty meal that can be enjoyed by vegetarians and meat-lovers alike its simple preparation and rich flavors make it a great option for a comfortable weekend dinner or hectic weeknights.

Ingredients
    For the Black Bean Mixture
  • 3 tablespoons Extra virgin rapeseed oil
  • 1 teaspoon Caraway seeds
  • 1 Bay leaf
  • Chili flakes (to taste)
  • 3 Red onions chopped
  • 4 Cloves of garlic minced
  • 400 grams Black beans (canned or pre-cooked)
  • 3 tablespoons Tomato paste
    • For the Mushroom Stir-fry
  • 3 tablespoons Vegetable Butter
  • 150 grams Mushrooms sliced
  • 2 Cloves garlic crushed
  • Salt and Black pepper (to taste)
    • To Serve
  • Cooked white rice
  • Avocado sliced
  • Green onions chopped
Instructions
  1. 1

    In a saucepan over medium heat, add the extra virgin rapeseed oil.

  2. 2

    Once hot, add the caraway seeds and bay leaf. Let them cook in the oil for a minute to release their flavors. Add chili flakes to taste.

  3. 3

    Stir in the chopped red onions and cook until they begin to soften.

  4. 4

    Add the minced garlic and continue stirring until the garlic is fragrant and lightly cooked.

  5. 5

    Mix in the black beans and stir until well combined.

  6. 6

    Add the tomato paste and stir to incorporate. Bring the mixture to a boil.

  7. 7

    Lower the heat and simmer, stirring occasionally, for about half an hour.

  8. 8

    The vegetable butter should be melted over medium heat in a different frying pan.

  9. 9

    Sliced mushrooms should be added and sautéed until beginning to brown.

  10. 10

    Season with the crushed garlic, salt, and black pepper. Cook until garlic is aromatic and mushrooms are soft.

  11. 11

    Serve the black bean mixture over a bed of cooked white rice.

  12. 12

    Top with the sautéed mushrooms, sliced avocado, and chopped green onions.

Nutrition Facts

Servings: 4 ServingCalories:273kcalTotal Fat:9gSaturated Fat: 2gCholesterol:1mgSodium:98mgPotassium:1110mgTotal Carbohydrate:45gDietary Fiber: 1gSugars: 8gProtein:16gVitamin A: 1478IUVitamin C: 22mgCalcium: 53mgIron: 4mg

Note

Note 1: If using canned black beans, make sure to rinse and drain them to reduce sodium content and remove any canning liquid.

Note 2: Cooking the onions until they are soft before adding garlic helps prevent the garlic from burning, which can lead to a bitter taste.

Note 3: You can use any variety of mushrooms (such as cremini, button, or shiitake) for different flavors and textures.

Note 4: This dish pairs well with fresh lime wedges for added zest, or you can add a dollop of sour cream or Greek yogurt for creaminess.

Keywords: black bean recipe,mushroom stir-fry,easy dinner recipe,healthy recipe
Read it online: https://cookieandkatie.com/recipe/black-bean-and-mushroom-stir-fry-with-rice/
Jessica Maraite
A Food Blogger

Eating is a shared experience, a delight, and a passion for me. I think it's important to consume tasty, nutritious food that tastes wonderful. My meals are easy to make and work with a variety of schedules. You'll discover protein-rich main meals, keto breakfasts, low-carb supper ideas, and more!