⏱ 35 min total

Black Beans and Veggies with Brown Rice

Name: Black Beans and Veggies with Brown Rice
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ cup Brown rice; ½ tsp Olive oil; ¼ cup, sliced Red bell pepper; ¼ cup, chopped Zucchini; ¾ cup Black beans; 2 tbsp Salsa verde; 2 tbsp, shredded Cheddar cheese

Per 1 serving · 344 g · 7 ingredients

Calories

453

23%
of a 2,000 cal day

Protein
19g
17% of calories
Carbs
73g
64% of calories
Fat
9.6g
19% of calories

Portion

At a glance

One serving of Black Beans and Veggies with Brown Rice (344 g) has 453 calories, with 19 g of protein, 73 g of carbohydrates and 9.6 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (39% DV), dietary fiber (57% DV) and Vitamin C (46% DV). Keep an eye on sodium, which provides 26% of the daily value.

Per 100 g

132cal

low energy density

Protein per 100 cal

4.3g

Net carbs

57g

carbs minus fiber

Fiber

16g

4.6 g sugar

High in

20%+ of the daily value

Protein39%
Dietary fiber57%
Vitamin C46%
Thiamine37%
Riboflavin (B2)32%
Niacin25%

Good source of

10–19% of the daily value

Vitamin E15%
Choline12%
Calcium18%
Potassium19%

Watch

20%+ of the daily value

Sodium26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min

1
Cook the brown rice according to the package instructions.
2
In a pan, heat the oil and sauté the sliced red bell pepper and chopped zucchini until the vegetables are tender.
3
Add the drained black beans and salsa to the vegetables and heat through.
4
Turn off the heat and mix in the cooked brown rice and cheese until well combined.

Vitamins & minerals

Amounts for 1 serving (344 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	76 μg	8%
Vitamin C	41 mg	46%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	15%
Vitamin K	10 μg	8%
Thiamine	0.4 mg	37%
Riboflavin (B2)	0.4 mg	32%
Niacin	4 mg	25%
Vitamin B6	0.4 mg	34%
Folate (B9)	150 μg	37%
Vitamin B12	0.1 μg	6%
Pantothenic acid	1 mg	25%
Choline	66 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	180 mg	18%
Iron	5 mg	58%
Potassium	909 mg	19%
Magnesium	146 mg	35%
Phosphorus	449 mg	64%
Zinc	3 mg	24%
Copper	1 mg	57%
Manganese	2 mg	99%
Selenium	17 μg	32%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	423 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	36 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 453 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

86min
Walking (3.5 mph)
54min
Cycling (moderate)
38min
Running (6 mph)
64min
Swimming laps

Common questions

How many calories are in Black Beans and Veggies with Brown Rice?

One serving of Black Beans and Veggies with Brown Rice (1 serving) has 453 calories, which works out to 132 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Black Beans and Veggies with Brown Rice high in protein?

It provides a solid 19 g of protein per serving (39% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Black Beans and Veggies with Brown Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 57 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Black Beans and Veggies with Brown Rice?

596 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Black Beans and Veggies with Brown Rice?

4.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (344 g)

Calories453

% Daily Value*

Total fat 9.6g	12%
Saturated fat 3.5g	17%
Trans fat 0.2g
Cholesterol 14mg	5%
Sodium 596mg	26%
Total carbohydrate 73g	26%
Dietary fiber 16g	57%
Total sugars 4.6g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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