Heart-Healthy Casamiento

Discover the wholesome twist on a classic Salvadoran dish with this Heart-Healthy Casamiento recipe! Featuring nutrient-packed brown rice, protein-rich low-sodium black beans, and a vibrant medley of sautéed red bell pepper, red onion, and garlic, this dish is both satisfying and good for your heart. Flavored with aromatic cumin, oregano, and a splash of fresh lime juice, it's brought together with fresh cilantro for a burst of freshness. This one-pan wonder comes together in under an hour, making it perfect for a nutritious weeknight dinner or meal prep. Packed with fiber, plant-based protein, and healthy fats from olive oil, this casamiento guarantees big flavor while keeping sodium in check. Serve it warm as a wholesome main or a hearty side dish, and enjoy a balanced meal that delights the taste buds without compromise. Perfect for anyone seeking delicious heart-healthy recipes!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 can Low-sodium black beans, drained and rinsed
• 1 tablespoon Olive oil
• 0.5 cup Red onion, finely chopped
• 2 cloves Garlic, minced
• 0.5 cup Red bell pepper, finely chopped
• 1 teaspoon Cumin
• 1 teaspoon Dried oregano
• 1 cup Low-sodium vegetable broth
• 0.25 cup Fresh cilantro, chopped
• 1 whole Lime, juiced
• 0.5 teaspoon Salt
• 0.25 teaspoon Fresh ground black pepper

Directions

Step 1

Rinse the brown rice under cold water.

Step 2

In a medium saucepan, combine the brown rice and low-sodium vegetable broth. Bring to a boil over high heat.

Step 3

Reduce the heat to low, cover, and let simmer for about 30 minutes or until the rice is tender and the broth is absorbed.

Step 4

In a large nonstick skillet, heat the olive oil over medium heat.

Step 5

Add the chopped red onion and red bell pepper to the skillet and sauté for about 5 minutes until they begin to soften.

Step 6

Stir in the minced garlic, cumin, and dried oregano. Cook for another 2 minutes until fragrant.

Step 7

Add the drained and rinsed black beans to the skillet. Stir well to combine with the vegetables and spices.

Step 8

Mix in the cooked brown rice, ensuring all ingredients are evenly distributed.

Step 9

Season with salt and freshly ground black pepper. Adjust seasoning as desired.

Step 10

Remove from heat and stir in the fresh lime juice and chopped cilantro.

Step 11

Serve warm, garnished with a little extra cilantro if desired. Enjoy your heart-healthy casamiento!

Nutrition Facts

Serving size	1177.9 grams (1177.9g)

Amount per serving	% Daily Value*
Calories	844

Total Fat 19.10g	24%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1405mg	61%
Total Carbohydrate 139.80g	51%
Dietary Fiber 34.30g	122%
Total Sugars 11.50g
Protein 34.30g	69%

Vitamin D 0IU	0%
Calcium 282mg	22%
Iron 11mg	59%
Potassium 1853mg	39%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.8%

Protein: 15.8%

Carbs: 64.4%