Coconut Rice with Black Beans

Regular old rice and beans are getting a makeover today! Coconut Rice with Black Beans takes a page from risotto's playbook, and cooks up in a dreamy creamy sauce highlighted with notes of tropical coconut. A mashed banana adds a bit of sweet to the island paradise vibe without being cloying.

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While it can be a main dish all on its own, coconut rice and black beans is amazing alongside baked tofu or mild white fish with mango salsa. A match made in heaven!

Try this dish with Jerk Tofu with Caramelized Pineapple, or Lemon Pepper Tofu.

Heart Health Benefits of Coconut Rice with Black Beans

This recipe is a heart friendly combination of ingredients that includes low fat plant protein, fiber, minerals, antioxidants, and phytonutrients. Recipes like this may help lower cholesterol, reduce inflammation and oxidative stress, moderate blood sugars, and improve blood pressure control.

Macronutrients

Our coconut rice and beans dish is right around 200 calories per serving, so it pairs perfectly with lighter entrees, like a mild white fish, or baked tofu. Pairing black beans with the rice makes for a complementary plant based amino acid profile. And while studies now show it's not necessary to pair amino acids in a single meal (1, 2), rice and beans remain an iconic pairing.

Using coconut milk beverage in a carton allows us to create a rich coconut flavor without overdoing saturated fat. In fact, the recipe is considered overall low fat, in addition to being low in saturated fat. Saturated fat is a known contributor to heart disease risk for many people. Wandering more about coconut and heart health? Check out the Healthy Heart Pro Tip below for a run down.

Our combination of brown rice, black beans, and banana for sweetness makes the dish high in fiber, too! Most people don't come close to eating enough fiber, and it's one of the most important things you can do for your heart health.

Micronutrients and Bioactive Components

Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in Coconut Rice with Black Beans:

• Soluble fiber - (in black beans and bananas) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (3);
• Insoluble fiber - (in black beans and brown rice) type of fiber that does not dissolve in water, and helps add bulk to the stool, reducing constipation risk (3);
• Resistant starch - (in black beans) - portion of starch that is not digested in the small intestine, and is instead fermented by microorganisms in the colon, creating short chain fatty acids that may be associated with improved gut health, glucose control, lower cholesterol, and decreased risk of colon cancer (4);
• Anthocyanins - (in black beans) a purple/blue pigment in some fruits and vegetables that can reduce inflammation and cardiovascular risk (5);
• Potassium and magnesium - (in black beans, brown rice, and bananas) minerals that support healthy blood pressure and heart rhythm;
• Folate - (in black beans) known for its role in preventing neural tube defects, and proper heart development in utero, it also helps lower homocysteine levels and improves endothelial function (6);
• Gamma-Oryzanol - (in brown rice) a compound mixture of ferulic acid esters and phytosterols, concentrated in the rice bran with antioxidant, anti inflammatory, and cholesterol and triglyceride lowering abilities (7);
• Carotenoids - (in bananas) vitamin A derivatives, like lutein, that can help reduce oxidative damage to lipoproteins and help improve HDL particles, as well as inhibiting both LDL deposits and atherosclerotic plaque progression (8);
• Catechins and Dopamine - (in bananas) compounds with antioxidant and anti inflammatory properties that can help reduce LDL oxidation (9); and
• Vitamin B6 - (in bananas) a water soluble vitamin that, among many other functions, plays an important role in maintaining normal homocysteine levels (10).

Ingredients

Here is what you'll need for this recipe, along with some applicable substitutions and notes.

• Unsweetened coconut milk beverage - the kind that comes in a carton in the refrigerated section to keep it low in saturated fat
• Brown rice - I use long grain brown rice that cooks in about 30 minutes
• Black beans - get a no added salt variety if you can, and drain and rinse well
• Banana

See recipe card for quantities.

Instructions

As simple as making rice! Here's how:

1. Step 1: Combine the coconut milk beverage and water in a medium sized pot that has a lid.

2. Step 2: Bring the liquid to a boil and add the brown rice. Cover, reduce heat to low, and simmer until almost done.

Variations

Try these delicious variations on this beans and rice dish!

• Creamier - use 2 ½ cups of the coconut beverage and no water to cook the rice
• Boozy - add a few tablespoons of rum or a teaspoon of rum extract to the cooking liquid
• Piña Colada rice and beans - use ½ cup crushed pineapple instead of the banana, and add the rum or extract as above. YUM!

Equipment

For this recipe you'll need some basic kitchen tools, like measuring cups and spoons, a liquid measuring cup, and a medium sized pot with a lid.

Storage

Cool and store in an airtight container in the refrigerator for up to 5 days.

This recipe can also be frozen for up to 6 months. You may need to add a little more liquid to it after thawing to recreate the creamy sauce.

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

• Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
• Make sure all needed utensils and equipment are clean
• Do not use the same utensils on cooked food, that previously touched raw meat
• Don't leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Always open the lid of cooking pots away from your face to avoid scalding burns
• Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.