Rice and beans are a staple food in many countries around the world. The reason for this is that when you put the two together you get all of the essential amino acids needed to make a complete protein. I am sure that it is not necessary to tell this to the Oh My Veggies crowd, but it is very important for vegetarians and vegans to have a good sources for these essential amino acids. the body uses them for protein synthesis and to repair tissues in the body. Rice and beans are one of the absolute best ways to get these amino acids into your diet without using animal proteins. Beans and rice are considered comfort food in many countries. The reason is that beans are so versatile, there are several varieties, and they can be used for several different recipe applications. We have gathered together a list of some of the best vegetarian rice and beans recipes to help you to explore some new culinary horizons.
Cajun-Style Red Beans and Rice
When people talk about rice and beans, they are usually referring to cajun red beans and rice. This recipe is a good representation of this classic recipe. However, I prefer to use the actual red bean variety instead of kidney beans. Red beans have a more rich flavor, and make a more fulfilling finished product.
Feijoada is the national dish of Brazil. This is a comfort food created by African slaves that were brought to Brazil to work on sugar plantations. It is a take onthe classic “Moors and Christians” black beans and rice dish from Portugal, and it adds some distinctly Brazilian and "slave" ingredients. This recipe uses smoked tofu to replace the smoked meat that gives traditional Feijoada its flavor. It is usually served with orange segments, greens, and toasted farina (cassava) flour. This is comfort food for a reason.
Here is a hearty casserole with two kinds of beans, rice, corn, and topped with cheese. This is a warm, hearty, and delicious dish that is a great main dish or side dish.
Lentils and rice together are another great source of protein. Lentils are reasonably priced, yet they are different in flavor and texture from beans. This is a great casserole with Italian flavors with lentils and rice. This is a great option when you are in the mood for variety in your menu.
The flavors of Jamaica are an interesting mix of tropical ingredients and British flavors because Jamaica used to be a British holding. The British Empire brought ingredients from all over the world to their holdings. This dish is a great combination of flavors, and it uses tropical flavors and Indian curry to create this delicious dish of rice and beans.
Burrito bowls have become very popular in the last few years. This burrito bowl brings the dense nutrition of kale, the complete protein of rice and beans, and the healthy fat of avocados. Beans and rice don'tget better than this.
Hoppin' John is a traditional southern dish that combines rice with black-eyed peas. This recipe is seasoned with cumin and chili powder, and has bunches of mushrooms and veggies.
Chick peas are not only for hummus. Chick peas and rice are also a great source for those essential amino acids that our body needs. This is a one-pot chickpea and rice dish with great flavors. When the recipe calls for coriander, most will know this herb as cilantro. The flavors and bright greens and yellows of this dish are reminiscent of the Brazil.
Too often we eat pinto, red, and black beans and forget that there are a huge variety of beans that to use. White beans, or cannellini beans, are very popular in Italian cooking. This is a white bean and rice dish that uses very Italian flavors.
The usual ratio is about half beans, half white rice. “But for a more nutritious combination, you should try two-thirds beans and one-third rice,” says Isabella Ferrari, MCN, R.D., L.D., a clinical dietitian at Parkland Memorial Hospital in Dallas.
Both are easy to grow, plentiful, and filling. The combination of beans and rice creates a complete protein. Beans alone and rice alone both lack certain essential amino acids. If eaten together, however, each contributes what the other is missing to form a complete protein.
Portions are especially important to keep calories in check — stick with about 1/2 cup of cooked rice per serving (about 100 calories). Beans are nutritional powerhouses -- half a cup of canned or home-cooked black beans have about 114 calories and 7.5 grams of protein. This is a reasonable serving.
What is the ratio of water to rice? For basmati and all kinds of white rice, we recommend a ratio of 1:2 when cooking on the stove. So this would mean for every 1 cup of rice, you add 2 cups of water.
Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish.
"I recommend adding a fresh mango avocado salsa made with red onion, cilantro, jalapeño, lime juice, and a pinch of salt to brighten up the dish. Because the beans and rice have so much earthiness, the fruit and acidity will lighten the plate. A margarita is always great, as well."
Add more fat and protein to the mix. A fried egg is very tasty on top of beans and rice, so is avocado. Even a drizzle of olive oil can help you to feel full when you are done. ADD: Oh, and use brown rice instead of white rice.
If you wonder what meat goes with red beans and rice, there is just nothing better than a juicy grilled chicken. This is not just any grilled chicken, it's juicy. It's flavorful. The secret for this recipe lies in the technique and the marinade!
The combination of rice and beans gives you even more protein and fiber, as well as other important vitamins and minerals, like folate. Although it probably won't harm you to eat rice and beans every day, it's best to include a variety of nutritious foods in your diet for complete nutrition.
For example, rice and beans both contain soluble fiber, so pairing beans with rice can be helpful for those with diabetes, because the fiber in beans can help prevent blood sugar levels from rising rapidly after a meal.
Farro – Another healthy option is farro — a plant-based protein and fiber-rich whole grain that's also rich in nutrients, minerals and antioxidants. Like brown rice, farro has a nutty, chewy texture that holds up well to cooked beans.
Though red beans and rice is the best-known version of this dish, it is frequently made with other types of beans, and you can do the same if you'd like. Pink beans, white cannellini beans, even black beans will all taste great with the same basic technique.
While beans are normally low in the amino acid methionine, soy is a complete protein and thoroughly deserves its status as the go-to meat substitute (but go easy on the processed varieties). Tempeh and natto are made by fermenting the beans, but tofu is probably the best-known soy product.
My go-to side dish that everyone loves, black beans and rice is a true workhorse in my kitchen. With a fried egg on top, it can be a whole meal, or it can be a simple side dish with salsa. The rice and beans cook together in the same pot, making this the simplest side dish.
This study found a minimum serving size of ¼ cup of beans was needed to have a lower blood sugar response than ¼ cup of rice (5). In short, if you're going to eat ½ cup of rice, try to eat at least ½ cup of beans well.
In other words, Souza's golden ratio is 1 part water to 1 part rice, plus a quarter cup of water to account for natural evaporation. For example, if you're cooking 4 cups of rice, use 4 cups of water, plus a quarter cup.
All you need to do is add 1 cup of white rice, 2 cups of water, 1 15oz can of drained black beans, and seasonings. Give everything a stir and then turn the rice cooker on. Mine cooked for about 25 minutes but you can just use the white rice setting, as the cooking time will depend on your rice cooker.
Rice to water ratio – 1 cup of rice to 1.5 cups of water for rice cooked on the stove. Increase to 2 cups of water per 1 cup of rice for oven and microwave.
Hobby: Web surfing, Skiing, role-playing games, Sketching, Polo, Sewing, Genealogy
Introduction: My name is Maia Crooks Jr, I am a homely, joyous, shiny, successful, hilarious, thoughtful, joyous person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
