Brown Rice, Black Bean and Avocado Pilaf

Rose Reisman, cookbook author and health and wellness entrepreneur, shares this sensational, simple and healthy pilaf. Brown rice is a low-glycemic food that keeps you satiated and when combined with beans, creates a complete protein.

Brown Rice, Black Bean and Avocado Pilaf

Makes 4 servings.
Prep Time
10 min
Cook Time
30 min
Total Time
40 min


  • 1 cup (250 mL) U.S. brown rice
  • 2 cups (500 mL) chicken stock
  • 1 ½ cups (375 mL) canned black beans, drained and rinsed
  • 1 ½ cups (375 mL) sliced cherry tomatoes
  • ½ cup (125 mL) diced ripe avocado
  • 1/3 cup (75 mL) diced green onion
  • 1 tbsp (15 mL) olive oil
  • 3 tbsp (45 mL) freshly squeezed lime or lemon juice
  • 1/3 cup (75 mL) chopped cilantro or parsley
  • Pinch freshly ground black pepper


  1. Combine the rice and stock in a medium saucepan, cover and bring to a boil. Lower the heat and simmer for approximately 30 minutes, or until the rice is still slightly tender.
  2. Cool for 10 minutes.
  3. Combine the remaining ingredients in a bowl, mixing well. Stir into the rice mixture and serve immediately.

To make ahead: Prepare up to 2 hours in advance, omitting the avocado, and refrigerate. Reheat in a skillet over low heat until just warmed through; mix in the avocado just before serving.

Recipe courtesy of