One-Pot Beans & Rice with Corn & Salsa

4.6
(7)
7 Reviews

This one-pot dinner is like a deconstructed burrito bowl--especially when topped with salsa, sliced avocado or a dollop of Greek yogurt for a cool, creamy accent. You can also enjoy it as a meal on its own, or as a vegetarian taco or burrito filling or a side dish on taco night.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
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Prep Time:
15 mins
Additional Time:
15 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Nut-Free Soy-Free Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 1 tablespoon canola oil

  • 1 cup long-grain rice

  • 1 medium onion, chopped

  • 2 large cloves garlic, minced

  • 1 tablespoon chili powder

  • 2 teaspoons ground cumin

  • ½ teaspoon salt

  • ½ teaspoon ground pepper

  • 1 (14 ounce) can petite-diced tomatoes

  • 1 ½ cups water

  • 1 (15 ounce) can no-salt added black beans, rinsed

  • 1 cup frozen corn

  • ½ cup chopped cilantro

  • 3 tablespoons Salsa and/or shredded Mexican blend cheese

Directions

  1. Heat oil in a large saucepan over medium heat. Add rice and cook, stirring, until starting to brown, about 3 minutes. Add onion, garlic, chili powder, cumin, salt and pepper; cook, stirring, until fragrant; 1 to 2 minutes. Add tomatoes and water; bring to a boil, then reduce heat to maintain a simmer. Cover and cook until the liquid has been absorbed, 18 to 20 minutes. Remove from heat and fluff with a fork. Gently stir in beans and corn. Cover and let stand for 10 minutes. Stir in cilantro and serve with salsa and cheese, if desired.

Originally appeared: EatingWell.com, April 2020

Nutrition Facts (per serving)

414 Calories
9g Fat
72g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 414
% Daily Value *
Total Carbohydrate 72g 26%
Dietary Fiber 12g 44%
Total Sugars 6g
Protein 12g 25%
Total Fat 9g 12%
Saturated Fat 1g 6%
Vitamin A 550IU 11%
Vitamin C 21mg 23%
Folate 99mcg 25%
Sodium 454mg 20%
Calcium 85mg 7%
Iron 4mg 23%
Magnesium 118mg 28%
Potassium 785mg 17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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