I learned how to up the nutritional content of this dish from Dr. Caldwell Esselstyn's book, Prevent and Reverse Heart Disease. If you have any concern about heart disease, I highly recommend this book. Dr. Esselstyn's son also has written a book, Engine 2, also great. Both books include recipes. Engine 2 has a website and they include their version of the recipe there. Click "read more" below to see what I do.
1. Cook rice - I use brown rice. It has more nutrition but if you are not accustomed to it yet, use white. I usually use a rice cooker because it is faster and I don't have to worry about monitoring it. Honestly my rice cooker isn't the best so sometimes I cook on the stove. It tastes better but takes longer. Either way, I make extra. Cook plenty for leftovers. You can store it in the fridge or freezer. This becomes a no prep (or minimal prep) "fast food" meal later and you'll be sooo glad!! (You know those days that go totally NOT according to plan then you are tired and hungry with no idea what you can have for lunch or dinner. That's when "freezer food" can be so very nice. :) )
2. Prepare beans - basically open a can and heat them - Heat them as is or drain and rinse, then heat (add a little water or broth). Remember my pointer on cooking beans using dried beans in my veggie burger post? Go here and read "more of my comments". So sometimes I've just made a fresh pot of beans or I have some in the fridge or freezer already (and sometimes there's already rice there too.) I typically use black beans but this would work with any kind. Start with your favorite.
One other comment - you can prepare your beans with all kinds of seasonings and they will taste great. I used to do that and still enjoy doing it at times but for this recipe, we are focusing on quick and easy. Most of the time I prepare and use them without seasoning. I use the "add ons" for flavoring (and added nutrition).
3. Prepare "add ons" (accessories) - Chop a few veggies - Here's part of what adds flavor. Chop some tomatoes (any kind will work), some avocado is great, some onion (again, any kind). If you have some spinach, lettuce or chard you can even snip that to use. Red or green pepper diced works well. Corn kernels are good. (I usually have frozen corn in the freezer so I can get defrost just the amount I need). Fresh cilantro is something I love with this but if you don't have fresh, you can used dried or none at all. Truly you can build this however you like. Use only one or two "add ons" or all I've listed or more.
4. To serve, layer rice in bowl, then beans on top, next some salsa, then the various chopped veggies. Eat and enjoy.
I love how easy, flavorful and nutritious this dish is. Also very filling and inexpensive. You can easily change the flavor of the dish with your choice of "add ons/accessories". For me, it usually just depends upon what I have on hand at the time. Any type of bean will work. I typically use black beans but I'm planning to try pink beans or pintos soon.
Again, if you want to see a little more detailed list of ingredients and cooking instructions, hope over to Engine 2's site for more.