Tex-Mex Black Beans, brown Rice Veggie Bowl…

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Tex-Mex is a term describing a cultural fusion cuisine of American cuisine and Mexican cuisine…
Tex-Mex cuisine uses a lot of shredded cheese, meat , beans, and spices, in addition to Mexican-style tortillas…

This recipe is part of recipes with a cause for Diabetes Friendly Thursday.

 

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I am a proud DFT blogger. To learn about DFT, click on the picture above …
To view more DFT recipes, Click here!

DFT GOES TEX-MEX This Week…

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I composed this veggie bowl especially for DFT And it has flavorful components like sautéed mushrooms, seasoned black beans, brown rice, Avocado and Pico De Gallo . This recipe is both gluten free and Vegan ( if sour cream is not used ).and I made sure it is fiber-packed, protein-filled, flavorful, less Carb vegetarian dish which is great for lunch Or dinner ..

Makes: 4 servings
Serving size: About 1/4 cup rice,
1/2 cup cooked black beans
1/2 cup mushrooms , Pico De Gallo & Avocado

Ingredients
200 grams mushrooms thinly sliced ( or grilled chicken)
1 cup chopped yellow onion
2 cloves garlic, minced
2 cups boiled black beans,drained ( you can even use kidney beans or any beans of your choice )
1cup water from black beans or Vegetable Broth or Water
2 teaspoons chili powder
1cup cooked brown rice
2 ripe avocados , seeded, peeled, and chopped OPTIONAL
2 tablespoons fresh cilantro / Coriander leaves
1 lime, cut into wedges
2 tsp olive oil Or an cooking oil
1 cup Pico de Gallo
Sour cream , Tortilla strips , shredded cheese for garnishing OPTIONAL

Directions
Coat a large nonstick skillet with 1 tsp cooking oil . Heat over medium-high heat. Add mushrooms to hot skillet; cook for 2 to 3 minutes or until lightly browned, stirring frequently. Remove from skillet; set aside.
Add 1 tsp oil to the skillet and then add onion ; cook and stir about 3-4 minutes or until lightly browned. Add garlic; cook for about 15 seconds, stirring constantly.
Stir in beans, broth, and chili powder. Bring to boiling over medium-high heat. Remove from heat. Add cilantro . Cover & keep warm.
Meanwhile,cook rice according to package directions.

PICO DE GALLO
4 large tomatoes seeded and chopped 1 Jalapeño , finely chopped 1/2 medium Red onion, finely chopped 2 TBS fresh cilantro, chopped 1 tablespoon fresh lime juice Salt and black pepper as per taste
Directions
In a medium bowl, combine the tomatoes, jalapeño, onion, cilantro, lime juice, salt, and pepper…

TO SERVE :
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In a big enough bowl spoon bean and mushrooms over rice;
Top with Pico De Gallo, Sour Cream , Tortilla Strips… Serve with Avocado & lime wedges on the side ..

Now Lets look at some benefits of the Ingredients Used for this recipe.

Black beans
The deep, rich color of black beans is due to substances called anthocyanin flavonoids, which are powerful antioxidants that help cleanse the body of toxins . A cup of black beans contains 15 g of fiber, more than half the recommended daily requirement of fiber. This soluble fiber helps lower cholesterol and stabilize blood sugar levels for better diabetes control.

Mushrooms
Mushrooms are an ideal low-energy diet for diabetics. They have no fats, no cholesterol, very low levels of carbohydrates, high protein content, and a wealth of vitamins and minerals. They also contain a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help the breaking down of sugar or starch in food. They are also known to contain certain compounds which help proper functioning of the liver, pancreas and other endocrine glands, thereby promoting the formation of insulin and its proper regulation throughout the body. Diabetics often suffer from infections, particularly in their limbs, which tend to continue for long periods of time. The natural antibiotics in mushrooms can help protect diabetics from these painful and potentially life-threatening conditions.

Brown Rice
The kinds of rice that people with diabetics should eat are brown rice and wild rice. Both of these are whole-grain rice that contain wheat germ and bran . Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%.

Avocado
Avocados are a great source of the mineral potassium, without the relatively high carbohydrates of some other potassium rich foods like bananas. This makes them an especially good addition to a diabetic diet. Avocados are also a very good source of dietary fiber to help stabilize blood sugar levels.

Discalimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON THE PICTURES BELOW …

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11 comments

  1. I would have to say agree with all the above Shailja! What a delightful bowl of nutrient, protein and fiber rich constituents. How much of a relief it would be for a diabetic to have such a bowl without having to worry about any of the adverse effects of the ingredients. It is a super healthy bowl for anybody in fact. Superb post! love it!

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