Savory Spicy Black Bean & Mango Rice Bowl
Indulge in the vibrant flavors of our Savory Spicy Black Bean & Mango Rice Bowl! This delicious one-pan meal combines the heartiness of black beans with aromatic spices, and the sweet, juicy delight of ripe mangoes. Perfect for busy weeknights, this dish is conveniently cooked in a slow cooker, allowing the flavors to meld beautifully over several hours. The combination of spicy and sweet, along with the wholesome brown rice, creates a satisfying meal that's not only delicious but also packed with nutrients. Enjoy it as a standalone entree or as a side dish at your next gathering. Ideal for vegetarian and gluten-free diets, this recipe will have everyone asking for seconds!
N/A
Servings
N/A
Calories
16
Ingredients
Ingredients
olive oil
1 (tablespoon)
onion
1 (small, finely chopped)
red bell pepper
1/2 (seeded and chopped)
garlic cloves
2 (minced)
jalapeno
1 (seeded and minced (or any hot chile pepper))
fresh ginger
1 (teaspoon, peeled and minced)
ground cumin
1/2 (teaspoon)
ground allspice
1/2 (teaspoon)
dried oregano
1/2 (teaspoon)
black beans
2 (cans (15 1/2 ounce), drained and rinsed)
water
1 (cup)
light brown sugar
1/2 (teaspoon)
salt
1/2 (teaspoon)
black pepper
1/4 (teaspoon, freshly ground)
long-grain brown rice
3 (cups, cooked)
mangoes
2 (ripe, medium-sized, peeled and diced)
Instructions
1
In a large skillet, heat the olive oil over medium heat. Add the finely chopped onion, red bell pepper, minced garlic, and jalapeno. Cover and sauté for about 5 minutes until the vegetables are softened.
2
Stir in the fresh ginger, ground cumin, ground allspice, and dried oregano, mixing thoroughly. Cook for an additional minute to release the spices' aromas.
3
Transfer the sautéed vegetable mixture to a 3.5 to 4-quart slow cooker. Add the drained and rinsed black beans, water, light brown sugar, salt, and freshly ground black pepper. Stir well to combine all ingredients.
4
Cover the slow cooker and set it to low heat. Allow it to cook for 6 to 8 hours, ensuring the beans are tender and flavorful.
5
Once the cooking time is complete, add the cooked long-grain brown rice and diced ripe mangoes to the slow cooker. Gently fold the ingredients together and let them cook for an additional 10 minutes to warm through.
6
Serve the spicy black bean and mango rice bowl warm, garnished with fresh herbs if desired, and enjoy this delightful blend of flavors!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Spicy Black Bean & Mango Rice Bowl?
It is a heart one-pan meal that combines black beans, aromatic spices, and sweet mangoes, slow-cooked to perfection with brown rice.
Is this recipe suitable for vegetarians?
Yes, this recipe is ideal for vegetarian diets as it uses plant-based ingredients like beans and rice.
Is this mango rice bowl gluten-free?
Yes, the recipe is naturally gluten-free, making it suitable for those with gluten sensitivities.
What type of beans are used in this recipe?
The recipe calls for two 15.5-ounce cans of black beans, which should be drained and rinsed.
How long does this take to cook in a slow cooker?
The black bean mixture should cook on low heat for 6 to 8 hours.
Do I need to cook the rice beforehand?
Yes, the recipe requires 3 cups of cooked long-grain brown rice to be added at the end of the slow-cooking process.
When do I add the mangoes?
Diced ripe mangoes are added at the very end, along with the cooked rice, and heated for about 10 minutes.
What vegetables are sautéed before slow cooking?
You should sauté onion, red bell pepper, garlic, and jalapeno in olive oil before transferring them to the slow cooker.
How many mangoes are needed?
The recipe requires 2 medium-sized ripe mangoes, peeled and diced.
Is this dish spicy?
Yes, it features a spicy kick from jalapeno and fresh ginger, balanced by the sweetness of mango.
What spices give this dish its flavor?
The flavor profile includes ground cumin, ground allspice, and dried oregano.
Can I substitute the jalapeno?
Yes, you can use any hot chile pepper as a substitute for the jalapeno.
What size slow cooker is recommended?
A 3.5 to 4-quart slow cooker is the ideal size for this recipe.
How much water is added to the slow cooker?
One cup of water is added to the vegetable and bean mixture in the slow cooker.
Do I need to peel the ginger?
Yes, the recipe calls for one teaspoon of peeled and minced fresh ginger.
How long should I sauté the initial vegetables?
The onion, bell pepper, garlic, and jalapeno should be sautéed covered for about 5 minutes until softened.
Is there any sugar in this recipe?
The recipe includes 1/2 teaspoon of light brown sugar to help balance the savory and spicy flavors.
Can I use white rice instead of brown rice?
While the recipe specifies long-grain brown rice for its wholesome texture, you can substitute white rice if preferred.
What should I use for garnish?
The dish is best served garnished with fresh herbs of your choice.
How much olive oil is required?
The recipe uses 1 tablespoon of olive oil for sautéing the vegetables.
How much garlic is in the bowl?
Two minced garlic cloves are used to provide aromatic depth.
Is the red bell pepper seeded?
Yes, the instructions specify using 1/2 of a red bell pepper, seeded and chopped.
What type of onion is best?
A small, finely chopped onion of any variety works well for the base.
How much salt and pepper are added?
The recipe uses 1/2 teaspoon of salt and 1/4 teaspoon of freshly ground black pepper.
Should I cook the spices before putting them in the slow cooker?
Yes, stir the ginger, cumin, allspice, and oregano into the sautéed veggies and cook for one minute to release their aromas.
Is this a healthy meal?
Yes, it is a nutrient-packed meal featuring fiber-rich beans, whole-grain rice, and fresh fruit.
Can this be served as a side dish?
Absolutely, it works perfectly as a standalone entree or as a flavorful side dish at gatherings.
What is the texture of the dish?
It is a hearty bowl with tender beans, chewy brown rice, and juicy pieces of mango.
Can I cook this on high heat?
The recipe recommends low heat for 6-8 hours to allow the flavors to meld properly.
How much cumin is used?
The recipe calls for 1/2 teaspoon of ground cumin.