Rice and beans
Rice and beans is a nutritious dish featuring brown rice, black beans, and peas, tossed with olive oil, vinegar, and soy sauce for a flavorful, hearty meal. This simple recipe can be enjoyed warm or cold as a refreshing salad.
Cook time 20 min
Prep time 5 min
Ingredients:
1/4 cup brown rice1/2 cup black beans
1/2 cup peas
1 tbsp olive oil
1 tsp vinegar
1 tbsp soy sauce
Rice and beans is a classic and nutritious dish enjoyed by many cultures around the world. It's a hearty, plant-based meal that is rich in protein, fiber, and essential nutrients. This recipe combines brown rice, black beans, and peas with a touch of olive oil, vinegar, and soy sauce for added flavor. It's simple to make and can be a perfect main dish or side.
Instructions:
- In a pot, bring 1/2 cup (120ml) of water to a boil.
- Add the 1/4 cup (45g) of brown rice.
- Reduce the heat to low, cover the pot, and simmer for about 30-40 minutes, or until the rice is tender and the water is absorbed.
- Once done, remove the pot from the heat and let it sit, covered, for 5 minutes. Then, fluff the rice with a fork.
- If using fresh peas, blanch them by boiling them in water for 2-3 minutes until tender, then drain and set them aside.
- If using frozen peas, you can simply thaw them by running them under warm water or by steaming them for a few minutes.
- If using canned black beans, rinse and drain them.
- In a large mixing bowl, combine the cooked brown rice, black beans, and peas.
- In a small bowl, whisk together the 1 tbsp olive oil, 1 tsp vinegar, and 1 tbsp soy sauce until well combined.
- Pour the dressing over the rice, beans, and peas mixture.
- Toss everything gently to ensure even coating and distribution of the dressing.
- Serve the rice and beans warm, or refrigerate and serve cold as a salad.
- Optionally, garnish with fresh herbs like cilantro or parsley for added flavor.
There you have it – a delicious and nutritious rice and beans dish that's easy to prepare. This meal is not only satisfying but also packed with proteins and fibers, making it a wholesome choice for lunch or dinner. Enjoy it as is or pair it with your favorite side dishes for a complete meal.
Rice and beans FAQ:
Cook the brown rice for about 30-40 minutes, or until it's tender and the water is absorbed. Make sure to cover the pot while simmering.
While the recipe calls for black beans, you can also use pinto beans, kidney beans, or any preferred canned beans as substitutes. Just rinse and drain them before adding.
Store any leftovers in an airtight container in the refrigerator. They should be consumed within 3-4 days. You can reheat them or enjoy them cold.
Yes! Feel free to substitute peas with other vegetables like corn, bell peppers, or spinach to customize the dish according to your taste.
You can use any mild vinegar, such as apple cider vinegar or white wine vinegar. Each will lend a slightly different flavor, so choose based on your preference.
Cooking Tips:
- Rinse the rice and beans thoroughly before cooking to remove any excess starch and sodium.
- For added flavor, consider using vegetable broth instead of water when cooking the rice.
- If you prefer a spicier dish, add a pinch of chili powder or a few dashes of hot sauce.
- Make sure to cook the beans properly; undercooked beans can be hard to digest.
- You can add other vegetables like bell peppers or carrots to increase the nutritional value and taste variety.
- Let the dish sit for a few minutes after cooking to allow the flavors to meld together.
- Serve with a squeeze of fresh lime juice and some chopped cilantro for a fresh, zesty finish.
Nutrition Facts
1 ServingsCalories 360kcal
Protein 16g
Carbohydrates 70g
Fiber 14g
Sugar 4.21g
Fat 16g
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