Baja Medley (Black Beans, Corn and Rice)

Thank you Bob!  Yet another fantastic recipe from Bob this month.  I have to be honest, I have made this recipe probably 6 times since he sent it so I have to apologize for taking so long to post this recipe.  Bob added later that you can add some grilled chicken to this for a little extra flavor and protein.  I eat it just how the recipe says.. and love it!  (as a matter of fact, I think I’ll go home for lunch and have some more)

Here’s Bob’s latest addition to this site:

Baja Medley

Rating: 51

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Serving Size: 6


  • 6 cups cooked brown rice (basmati is recommended)
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (15 ounce) can corn, drained
  • 4 fresh tomatoes, diced (or diced cherry tomatoes)
  • 1/2 cup red onion, chopped
  • 1/2 cup cilantro, chopped
  • 1 jalapeno pepper, seeded and diced
  • 2 tablespoons fresh lime juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon fresh ground pepper
  • 2 dashes hot sauce (or to taste)


  1. Cook brown rice (most will take approximately 20 minutes).
  2. In a medium bowl, combine black beans, corn, tomatoes, onion, cilantro, jalapeno, lime juice, oil, salt, pepper and hot sauce.
  3. To serve, place a scoop of hot rice in a bowl or on a plate and top with a generous scoop of the black bean mixture.
  4. Stir together before eating.

If you’re in a rush most of the time like I am, you can prepare several microwavable containers (I use Tupperware because it’s plastic friendly.. meaning it doesn’t bleed toxins into the food like some others do) with the rice and medley and stick them in the fridge.  When you’re rushing out to work or where ever you’re going, you can just grab one of your instant meals.  I eat mine cold sometimes, but if you’re going to do that please make sure you mix the rice and medley well otherwise the rice will clump up.

Back to Cooking For Diabetics.
Other Diabetic Meal Recipes.

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