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Bean and Rice Botana

Botana means "appetizer". But this dish is so much more! It makes a great meal when paired with a salad. And, it's delicious wrapped up in a tortilla.

To save time, use a bag of frozen onions with peppers in place of fresh. If you don't have fresh garlic, garlic powder will work just as well.


Makes: 8 servings

Ingredients
2 cups cooked brown rice
3 small onions, diced
1 medium green bell pepper, diced
1 small clove garlic, chopped finely
½ cup low fat Monterey Jack cheese, shredded
2 cans (15 oz each) pinto or black beans, drained and rinsed
2 Tbs canola oil
1 can (15 oz) tomatoes, no salt added, diced or crushed
1 Tbs chili powder
1 tsp cumin
1 tsp dried oregano
½ tsp cayenne pepper
(spices are optional, but they will enhance flavor)

Instructions
  1. Preheat oven to 350°F. 
  2. Add oil to a pan and set it at medium heat on the stove.  Add onions, garlic, and bell pepper.  Cook, stirring frequently, until veggies are soft and just starting to brown.
  3. Add spices, beans, and canned tomatoes with juices. Simmer mixture on low until thickened, about 15 minutes.
  4. Spray a 9x9 or 9x13 inch baking dish with cooking spray and spread cooked rice on the bottom. 
  5. Cover rice with bean and vegetable mixture and sprinkle cheese on top.
  6. Bake for 5-10 minutes until cheese is melted and botana is warmed all the way through.​

Notes:
  • 1 ¾ cups of dried beans is equal to three 15 oz cans 
  • Instead of the spices listed above try 1 ½ tablespoons of Cajun Seasoning 
Bean and Rice Botana
Kid Friendly Recipe
No Added Sugar Recipe
Vegetarian Recipe
Print PDF
​​Nutrition Information
Serving Size: 1 cup

Calories: 220
Total Fat: 6g
Saturated Fat: 1.5g
Protein: 9g
Sodium: 240mg
Carbohydrate: 33g
Added Sugar: 0g
Fiber: 3g


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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
​Nondiscrimination Statement
Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations