Ingredients
- 1 cup brown rice, uncooked
- 4 cups water
- ½ teaspoon salt
- 2 tablespoons olive oil (or canola oil)
- 1 can Bush's Best Seasoned Recipe black beans
- 1 can sliced carrots (or mushrooms)
- 1 can whole kernel yellow corn, unsalted
- 1 can leaf spinach, unsalted.
- Less nutritious substitute: 1 can green beans
- 1 tablespoon (8 grams) ground fennel seeds
Directions
- Fill a large pot with brown rice, water, and salt.
- Add the olive oil (prevents forming).
- Cover the pot with its lid.
- Heat the water on medium-high until it begins to boil (6 minutes).
- Simmer the rice on medium-low, covered with a lid, for 40 minutes.
- Add all four cans of food, including the water, to the pot.
- Add the ground fennel seeds, spreading them over the stew.
- Using medium-high heat, bring the stew to a boil while stirring.
Spinach is much stronger in US RDA nutrients and phytonutrients than green beans.