Beans and rice are commonly served for breakfast throughout Latin America. I tried this breakfast for the first time while travelling in Brazil, where it was served with a classic Cafe Americano (hot milk and coffee). To relive the adventure, I offer this recipe, with the spicy flavors of onion and garlic, to give you a spirited start to your day. The recipe can be made ahead and reheated. Serve with scrambled eggs cooked in a nonstick pan, salsa and cucumbers.

Makes just over 2 cups (500 ml) – 2 servings

  • 2 teaspoons olive or vegetable oil
  • 1 small or 1/2 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1 tablespoon chopped cilantro or parsley
  • 1/4 teaspoon hot pepper flakes (optional)
  • 1 cup canned black beans (1/2 of a 19-oz/540 ml can)
  • 1 cup cooked rice
  1. To a frying pan, add the oil, onions, garlic, cumin, oregano, cilantro or parsley and hot pepper flakes. Cook, stirring over medium heat until the onions are soft.
  2. While the onion is cooking, empty the beans into a seive, rinse them with cold water and drain.
  3. Stir the cooked rice and rinsed beans into the pan with the cooked onions. Place in a covered casserole dish in a warm oven while you scramble the eggs. Or prepare the night before, and refrigerate, to reheat the next morning.

Per 1 cup (250 ml)

  • Calories 261
  • Carbohydrate 45 g
  • Fiber 7 g
  • Protein 9 g
  • Fat, total 5 g
  • Fat, saturated 1 g
  • Cholesterol 0
  • Sodium 272 mg

– from the cookbook, “Diabetes Meals for Good Health,” by Karen Graham, RD, Certified Diabetes Educator

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