Rice and beans
Enjoy a delicious and nutritious meal with our easy Rice and Beans recipe! Featuring wholesome brown rice, protein-packed black beans, sweet peas, and a flavorful dressing of olive oil, vinegar, and soy sauce. Perfect for a quick weeknight dinner or a satisfying lunch.
- 02 Jun 2024
- Cook time 20 min
- Prep time 5 min
- 1 Servings
- 6 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 290 grams |
| Energy | |
| Calories 360kcal | 14% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 70g | 20% |
| Fiber 14g | 38% |
| Sugar 4.21g | 4% |
| Fat | |
| Fat 16g | 18% |
| Saturated 2.31g | 8% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 63mg | 12% |
| Vitamin B1 0.66mg | 55% |
| Vitamin B2 0.31mg | 24% |
| Vitamin B3 5mg | 33% |
| Vitamin B6 0.41mg | 24% |
| Vitamin B9 140ug | 35% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 11mg | 13% |
| Vitamin E 1.11mg | 7% |
| Vitamin K 22ug | 19% |
| Minerals | |
| Calcium, Ca 77mg | 6% |
| Copper, Cu 0.48mg | 0% |
| Iron, Fe 4.52mg | 41% |
| Magnesium, Mg 130mg | 31% |
| Phosphorus, P 370mg | 30% |
| Potassium, K 680mg | 20% |
| Selenium, Se 10ug | 19% |
| Sodium, Na 1120mg | 75% |
| Zinc, Zn 2.36mg | 21% |
| Water | |
| Water 180g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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