Black Beans Spinach And Wild Rice

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Serve as a main dish or a side dish.

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Prep Time 5

Cook Time 1

Total Time 1 5

Course Main Course, Side Dishes

Cuisine American

Servings servings

Calories 325.31 kcal

Equipment

Stove
Large Non-Stick Skillet with Lid

Ingredients

▢ 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

Instructions

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.

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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 usda.gov.