February is heart health month and today’s #SundaySupper is celebrating with heart healthy recipes from our kitchens to yours. Delicious!
I had a hard time deciding on a recipe for today’s event but finally settled on a true family favorite: Vegetarian Cuban-Style Black Beans & Rice. After all, vegetables are always heart healthy and so is :
- Eating beans regularly is good for your heart, and you don’t need to eat a hill of them to benefit. A study published last November in the Journal of Nutrition suggests having just 1⁄2 cup of cooked beans daily might lower cholesterol.
- And brown rice is one of the worlds healthiest foods. In fact, a study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole grains such as brown rice rather than refined grain, i.e., white rice, to maintain a healthy body weight. If you weigh less, your heart is healthier to.
Ready start cooking?
Cuban rice and beans are usually flavored with ham hocks but I promise you that my vegetarian version will not leave you disappointed. This meal is a favorite in the MealDiva house and I often send the left overs to work and school the next day.
Vegetarian Cuban-Style Black Beans & Rice
- 2 cans black beans or 1 lb. dried beans cooked in the crockpot
- 1 tbs. olive oil
- 1 large white onion, peeled and diced
- 3 cloves garlic
- 3 carrots, peeled and diced
- 1 red bell pepper, seeded and diced
- 1 tbs. cumin
- 1 tbs. oregano
- 2 tbs. cilantro
- 1 tbs. apple cinder vinegar
- 1 medium tomato, chopped
- Salt and pepper to taste
- 1 cup brown rice
- 2 tbs. cilantro
- In a large sauté-pan heat olive oil over medium-high heat and sauté the onions until they are soft, 3-5 minutes.
- Add garlic, carrots and pepper and sauté for 2 minutes then add beans, cumin, oregano, cilantro and apple cider vinegar. Stir to combine.
- Once the beans are heated, about 3 minutes, add the tomatoes and season with salt and pepper to taste.
- In a large saucepan, combine the rice with 2 cups of water and bring to a boil. Reduce heat and simmer, covered for 40 minutes or until the rice flakes easily with a fork.
- Fluff the rice and stir in cilantro.
- To serve, layer rice on plates then top with the beans.
Also, for your heart healthy reading pleasure, click here to visit the American Heart Associations website.
Time to check out the other yummy recipes that my SundaySupper friends have cooking up!
Better for you breakfasts:
- Apple Pie Oatmeal by Cosmopolitan Cornbread
- Oatmeal Chocolate Chip Scones by Brunch with Joy
- Create-Your-Own Overnight Oatmeal by Rhubarb and Honey
- Orange, Mango, Lime & Ginger Smoothie by The Wimpy Vegetarian
- Pear Bran Muffins by Magnolia Days
- Stovetop Fruit & Honey Granola by What Smells So Good?
Jump start your health with these appetizers and snacks:
- Almond Crusted Chicken Nuggets by Momma’s Meals
- Chipotle Black Bean Dip by Bobbi’s Kozy Kitchen
- Lemon Aioli with Spring Vegetables by Jane’s Adventures in Dinner
- Mala Baked Tofu Bites by Palatable Pastime
- Parmesan Pistachio Kale Chips by The Texan New Yorker
Soups that’ll win your heart:
- Asian Soba Noodle Broth Bowl by Hip Foodie Mom
- Kale, Spinach, and Bean Soup by Ruffles & Truffles
- Mushroom Quinoa Soup by Pies and Plots
- Quinoa Chickpea Soup with Roasted Garlic & Veggies by Sue’s Nutrition Buzz
- Turkey and Black-Eyed Peas Soup by Cindy’s Recipes and Writings
Veggies, Sides, & Salads your heart will thank you for:
- Collard Greens with Cumin and Paprika by Nik Snacks
- Salmon Caesar Salad by Casa de Crews
- Kale Roasted Beet Salad with Honey Balsamic Dressing by Noshing with the Nolands
- Lightened-Up Creamed Spinach au Gratin by Cupcakes & Kale Chips
- Roasted Teriyaki Green Beans and Mushrooms by NeighborFood
- Salmon Salad Niçoise by That Skinny Chick Can Bake
- Seasoned Spinach & Bok Choy by Nosh My Way
- Spinach Berry Salad by Country Girl in the Village
- Sweet & Smokey Cauliflower Salad by Take a Bite Out of Boca
- Winter Citrus Salad with Avocado-Basil Dressing by Foxes Love Lemons
Healthy is the center of attention in these main courses:
- Baked Eggplant Parmesan by A Kitchen Hoor’s Adventures
- Celeriac Noodles with Mushroom Ragu by The Joyful Foodie
- Gluten Free Roasted Chicken and Kale by Gluten Free Crumbley
- Heart Healthy Salmon Bento by The Ninja Baker
- Lemony Grilled Chicken by Peaceful Cooking
- Moroccan Salmon Tagine by Curious Cuisiniere
- Olive Oil-Poached Salmon with Pickled Cherry Salsa by Culinary Adventures with Camilla
- One Pot Mexican Quinoa by Have Fun Saving
- Oven Baked Tilapia Tacos by Sew You Think You Can Cook
- Piperies Yemistes me Pligouri – Bulgur Stuffed Peppers by Food Lust People Love
- Salmon with Mango Salsa by Cooking Chat
- Slow Cooker Chicken Enchilada Quinoa Bake by Food Done Light
- Vegetable and Ginger Congee by eating in instead
- Vegetarian Cuban-Style Black Beans & Rice by MealDiva
- White Bean, Corn, Tomato and Rice Skillet by Family Foodie
Staying healthy doesn’t mean giving up desserts!
- Baked Figs with Vanilla and Honey by Happy Baking Days
- Caramelized Pear Tart by PancakeWarriors
- Cherry-Blueberry Trifles by The Life and Loves of Grumpy’s Honeybunch
We heart wine.
- Wine Pairing Recommendations for Heart Healthy #SundaySupper by ENOFYLZ Wine Blog
Join the #SundaySupper conversation on twitter on Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET. Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board.
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