Dinner · Beginner · 18 min

Black bean tomato rice

A simple bowl with an avocado topping.

Hobvegan4 ingredients

Recipe draft · Kitchen, scientific and editorial review pending. About review status

Rens D / Unsplash · Illustrative photo

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

180 g Plain ready-cooked white rice, unfortifiedA plain microwave pouch is a convenient approximation; brand and added oil change nutrition.Explore this ingredient →
180 g Low-sodium canned black beans, with their liquidWeigh beans with can liquid; this source is not drained solids.Explore this ingredient →
150 g Canned tomatoes in tomato juiceExplore this ingredient →
60 g Avocado fleshExplore this ingredient →

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegan. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: None of the 14 listed allergens identified in the specified ingredients.

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Saucepan · Hob · Spoon

Before you cook

Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.

When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.

The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.

Food Standards Agency cooking guidance →

Put the black beans with their can liquid and the canned tomatoes in a saucepan. Simmer for 10 minutes, stirring, until steaming hot.
Prepare the ready-cooked rice according to the packet.
Serve the beans over the hot rice and spoon avocado flesh on top. Serve immediately.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Energy518 kcal

Protein18.1 g

Dietary fibre20 g

Total sugars4.7 g

Total fat10.2 g

Carbohydrate (by difference)91 g

Vitamins, minerals and other values

Folic acid0 µg

Food folate175.8 µg

Vitamin A (RAE)34.2 µg

Folate (DFE)175.8 µg DFE

Choline, total63.66 mg

Vitamin D (D2 + D3)0 µg

Retinol0 µg

Isoleucine0.81 g

Leucine1.4 g

Lysine1.1 g

Cystine0.23 g

Valine1 g

Arginine1.1 g

Histidine0.46 g

Aspartic acid2.2 g

Serine1 g

Total monounsaturated fatty acids6.1 g

Total polyunsaturated fatty acids1.6 g

Niacin3.95 mg

Pantothenic acid2.04 mg

Vitamin B-60.59 mg

Calcium137.7 mg

Potassium1,194.9 mg

Zinc2.42 mg

Water445.3 g

Iron4.97 mg

Magnesium117 mg

Phosphorus328.5 mg

Sodium426.9 mg

Copper0.66 mg

Manganese1.46 mg

Vitamin C29.76 mg

Thiamin1.19 mg

Riboflavin0.4 mg

Folate, total175.8 µg

Vitamin B-120 µg

Tryptophan0.21 g

Threonine0.68 g

Methionine0.29 g

Phenylalanine1 g

Tyrosine0.48 g

Alanine0.89 g

Glutamic acid3.5 g

Glycine0.75 g

Proline0.93 g

Cholesterol0 mg

Total saturated fatty acids1.6 g

Alpha-tocopherol3.32 mg

Vitamin K (phylloquinone)20.64 µg

Beta-carotene404.7 µg

DHA0 g

EPA0 g

Total trans fatty acids0 gKnown subtotal · 1 ingredient value missing

Selenium17.13 µg

Sucrose0.04 gKnown subtotal · 2 ingredient values missing

Glucose2.1 gKnown subtotal · 2 ingredient values missing

Maltose0 gKnown subtotal · 2 ingredient values missing

Fructose2 gKnown subtotal · 2 ingredient values missing

Lactose0 gKnown subtotal · 2 ingredient values missing

ALA0.07 gKnown subtotal · 3 ingredient values missing

Fluoride11.85 µgKnown subtotal · 2 ingredient values missing

Starch0.07 gKnown subtotal · 3 ingredient values missing

Linoleic acidNot reported

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Plain ready-cooked white rice, unfortified — FDC 169757Rice, white, long-grain, regular, unenriched, cooked without salt
Low-sodium canned black beans, with their liquid — FDC 175238Beans, black, mature seeds, canned, low sodium
Canned tomatoes in tomato juice — FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice
Avocado flesh — FDC 171705Avocados, raw, all commercial varieties

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.