Black Beans Spinach And Wild Rice

Author: admin
Serve as a main dish or a side dish.
No ratings yet
Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 5 minutes
Course Main Course, Side Dishes
Cuisine American
Servings 4 servings
Calories 325.31 kcal


  • Stove
  • Large Non-Stick Skillet with Lid


  • 3/4 cup wild rice
  • 3 cups water
  • 1/2 tsp sea salt divided
  • 30 oz cans of black beans drained and rinsed
  • 15 oz can of diced tomatoes
  • 1/4 tsp fresh ground pepper
  • 1 tsp marjoram
  • 3 cups baby spinach roughly chopped


  • In a large skillet add wild rice, water, and 1/4 tsp of sea salt. Bring to a boil. Reduce heat to low, cover and let simmer for 40 minutes.
  • Add beans, diced tomatoes, pepper, remaining sea salt, and marjoram. Cover and continue to simmer for an additional 15 minutes.
  • If too dry, add in a little water as needed.
  • Add the spinach and toss to coat the spinach well. Cook for 5 more minutes.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Black Beans Spinach And Wild Rice
Amount Per Serving (2 cups)
Calories 325.31 Calories from Fat 11
% Daily Value*
Fat 1.19g2%
Saturated Fat 0.06g0%
Sodium 609.48mg26%
Potassium 1162.72mg33%
Carbohydrates 62.51g21%
Fiber 18.2g76%
Sugar 4.12g5%
Protein 19.05g38%
Vitamin A 3021.15IU60%
Vitamin B1 0.38mg25%
Vitamin B2 0.4mg24%
Vitamin B3 134.3mg672%
Vitamin B5 0.8mg8%
Vitamin B6 0.26mg13%
Vitamin B12 0µg0%
Vitamin C 26.67mg32%
Vitamin D 0µg0%
Vitamin E 2.58mg17%
Vitamin K 122.53µg117%
Calcium 116.6mg12%
Copper 0.63mg32%
Folate 216.62µg54%
Iron 5.62mg31%
Manganese 1.23mg62%
Magnesium 157.47mg39%
Phosphorus 396.51mg40%
Selenium 3.81µg5%
Zinc 3.2mg21%
Ess-Methionine 347.68mg
Ess-Tryptophan 221.87mg
Ess-Threonine 669.12mg
Ess-Phenylalanine 1031.37mg
Ess-Arginine 1103.87mg
Ess-Lysine 1153.87mg
Ess-Leucine 1470.68mg
Ess-Isoleucine 843.43mg
Ess-Histidine 497.12mg
Ess-Valine 1052.43mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source

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