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.

  • 05 Mar 2025
  • Cook time 20 min
  • Prep time 5 min
  • 1 Servings
  • 6 Ingredients

Rice and beans

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:

1/4 cup brown rice
45g
1/2 cup black beans
130g
1/2 cup peas
80g
1 tbsp olive oil
14g
1 tsp vinegar
5g
1 tbsp soy sauce
16g

Instructions:

1. Cook the Brown Rice:
- 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.
2. Prepare the Black Beans and Peas:
- 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.
3. Combine Ingredients:
- In a large mixing bowl, combine the cooked brown rice, black beans, and peas.
4. Make the Dressing:
- In a small bowl, whisk together the 1 tbsp olive oil, 1 tsp vinegar, and 1 tbsp soy sauce until well combined.
5. Mix Everything Together:
- Pour the dressing over the rice, beans, and peas mixture.
- Toss everything gently to ensure even coating and distribution of the dressing.
6. Serve:
- 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 Size290 grams
Energy
Calories 360kcal18%
Protein
Protein 16g11%
Carbohydrates
Carbohydrates 70g20%
Fiber 14g38%
Sugar 4.21g4%
Fat
Fat 16g18%
Saturated 2.31g8%
Cholesterol 0.00mg-
Vitamins
Vitamin A 80ug9%
Choline 63mg12%
Vitamin B1 0.66mg55%
Vitamin B2 0.31mg24%
Vitamin B3 5mg33%
Vitamin B6 0.41mg24%
Vitamin B9 140ug35%
Vitamin B12 0.00ug0%
Vitamin C 11mg13%
Vitamin E 1.11mg7%
Vitamin K 22ug19%
Minerals
Calcium, Ca 77mg6%
Copper, Cu 0.48mg53%
Iron, Fe 4.52mg41%
Magnesium, Mg 130mg31%
Phosphorus, P 370mg30%
Potassium, K 680mg20%
Selenium, Se 10ug19%
Sodium, Na 1120mg75%
Zinc, Zn 2.36mg21%
Water
Water 180g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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