Beans and rice recipe healthy
This recipe is so nostalgic for me. Back when I was vegetarian for a few years, my mom would make this red beans and rice recipe. It quickly became one of my favourite dishes and one that I'd make on the regular.
It's been a long time since I've had it, so when I decided to make it and blog it, it brought me right back. I changed it a little, but to be honest I think this makes it better (and easier), a win win. Get ready to enjoy some healthy rice and beans.
What are the benefits of eating rice and beans?
When exploring the health benefits of a beans and rice dish, one often discovers a nutritional powerhouse that provides numerous advantages for overall well being. Beans are often celebrated for their rich nutritional profile. They are an excellent source of:
- Protein: Essential for muscle growth and repair.
- Fiber: Aiding in digestion and promoting heart health.
- Vitamins and Minerals: Beans are packed with folate, iron, potassium, and magnesium, which support various bodily functions.
A personal favorite of many is red beans, which not only offer a creamy texture but also contribute significantly to dietary fiber intake. Rice acts as a versatile base in many dishes. Its benefits include:
- Complex Carbohydrates: Providing energy for daily activities.
- B Vitamins: Such as thiamine and niacin, vital for metabolism.
- Low Sodium: Ideal for maintaining healthy blood pressure levels.
Both homemade red beans and rice recipe provide a healthy amount of complex carbs. Plus the fibre from the beans and the veggies also keeps you feeling full and is great for overall health. The boost of fibre is also great for heart and digestive health. When eaten separate, rice and beans aren't complete sources of protein, but when you combine the two they are.
Ingredients for rice and beans?
For this one pot vegetarian wonder, you only need 10 ingredients and some spices. Because you can't make a delicious meal without flavour from spices!
- 1 tsp avocado oil
- 1 ear corn sliced off the cob
- 1 yellow onion small, chopped
- 1 1/2 tbsp smoked paprika
- 1 yellow or green pepper chopped
- 2 cloves garlic minced
- 1 tsp ancho chile powder
- 1 tsp oregano
- 1/4 tsp cayenne
- 1/2 tsp kosher salt
- 1 cup jasmine rice
- 14 ozs fire roasted tomatoes
- 15 ozs red beans drained, rinsed
- 1 3/4 cup vegetable broth
- 2 tbsp lime juice plus extra fro garnish
- 1/3 cup cotija cheese crumbled finely
- 1/4 cup cilantro chopped, optional, for garnish
Embracing these ingredients can transform your humble beans and rice recipe into an appealing, nourishing feast. you can try my 3 ingredient red beans and rice.
How do you cook and eat beans?
Heat a dutch oven or large pot over medium heat. Add a splash of oil and then add the onion, pepper and corn. Sauté for a few minutes, then add the garlic and cook for a quick 30 seconds. Then add all the spices and stir until fragrant.
Add the rice and cook for about 2 minutes until slightly toasted. Add the tomatoes, beans and broth. Bring to a boil, reduce the heat to a simmer, cover and cook for 20 to 25 minutes until the liquid is absorbed.
Once cooked through, squeeze in some lime juice and give it a stir. Add the cotija cheese and place in the oven on broil for 2 to 3 minutes. The cheese will melt and the top will get a little crispy.
If you don't have the time to do this step, thats ok, it will still taste amazing either way! go ahead, and divide up the rice and beans. Serve with lime wedges and tortilla chips.
How to serve and store your red beans and rice recipe?
I like serving these healthy rice and beans with tortilla chips on the side and cilantro and lime juice on top. Feel free to serve this however you want. If you want to make these rice and beans vegan, use vegetable broth and skip the cheese.
You could also sub with a vegan cheese of your choice too. try my Vegetarian red beans and rice recipe. To store these healthy rice and beans, keep it in a sealed container in the fridge. Then reheat it on the stovetop over medium low heat for about 5 minutes.
What are different ways to flavor beans?
When it comes to rice and beans, the possibilities for variations and flavor enhancements are endless. This is what makes this recipe so versatile and appealing to a wide range of tastes.
Adding Herbs and Spices : The right herbs and spices can transform a simple rice and bean dish into a flavor explosion. Consider adding:Cumin and coriander: These spices add a warm, earthy flavor that complements the beans beautifully.
Chili powder or cayenne: Spice things up for those who enjoy a kick.
Fresh herbs like cilantro or parsley: These can add brightness and freshness to your dish.
Serving suggestions
Serving beans and rice can be both delightful and nutritious, with various ways to elevate this classic dish. Here are some fun suggestions to create a well rounded meal that pleases every palate.
Beans and rice alone can provide a wealth of nutrients, but pairing them with other food groups can enhance their health benefits. Consider adding:
- Fresh vegetables: Roasted or grilled veggies like zucchini, bell peppers, and corn can boost the nutritional profile while adding flavor.
- Healthy fats: Avocado slices or a dollop of guacamole can provide heart healthy fats and creaminess.
To take your dish to the next level, try serving it with:
- Salsa or chutney: These condiments can add a zesty kick and complement the dish beautifully.
- Protein: Grilled chicken, shrimp, or even a fried egg can turn your rice and beans into a satisfying entrée.
Embracing these serving suggestions can transform your humble beans and rice into an appealing, nourishing feast!
Vegan and Gluten Free Options
When crafting delicious dishes like rice and beans recipe , it's crucial to ensure they cater to vegan and gluten free diets. Here are some tips to keep your meals both inclusive and flavorful. To maintain a vegan friendly recipe, be sure to check all your ingredients:
Use plant based oils such as olive oil or coconut oil instead of butter.
Opt for vegan cheese: If your recipe calls for cheese, try using vegan cheese alternatives or simply omit cheese altogether. For instance, in a recipe featuring Mexican beans and rice, substituting vegan butter ensures everyone can enjoy it, regardless of dietary preferences.
Selecting Gluten Free Rice Varieties : Rice is naturally gluten free; however, some brands may process their rice in facilities that handle gluten. To keep it safe:Choose certified gluten free rice: Brands like Jasmine or Basmati rice are often gluten free.
Try alternative grains: Quinoa or millet can also work as excellent gluten free substitutes if you're feeling adventurous.
By following these guidelines, you can create meals that are as inclusive as they are delicious, ensuring no one feels left out at the table!
Tags
MEALS