Rice and beans to the rescue!
'Eating nothing but rice and beans' usually stands for extreme financial hardship and severe lifestyle sacrifice. But it doesn't have to be like that!
Key points
- Rice and beans are among the cheapest staples Canadians can buy
- They are also the most nutritious and versatile ingredients on the planet
- They are an important source of protein in virtually every cuisine on earth
- Eating rice and beans again and again does not have to feel like deprivation
- There are many varieties to discover, beyond white rice and red kidney beans
Rice and beans have fed more people, across more cultures, and through more periods of hardship than almost any other food combination in history. It’s not because there were no other options but because this combination works.
Any combination of a ‘legume’ and a ‘grain’ provides all nine essential amino acids the human body needs. But beans and rice are mentioned most often when people talk about complete plant proteins. Note: Legumes produce pods with seeds, including fresh green peas, soybeans, and peanuts. A pulse is the dry, harvested edible seed inside those pods, such as lentils, chickpeas, and dry beans. .
To put the savings in perspective, 2oz of ground beef provide the same amount of protein as 1 cup of rice and beans, but are 8 times more expensive, and much less filling!
The sheer variety of legumes and grains, and the number of vegetables and spices they pair well with, allows for almost endless meal creations. Those are not 'poor folks' meals' either, but deeply satisfying comfort meals, as you can see from the suggestions below:
- Red kidney beans and white rice: Make a pot with onion, celery, bell peppers, and paprika
- Black beans and brown rice: Finish with cumin, lime, salsa, shredded cabbage
- Chickpeas and couscous: Toss with roasted vegetables, lemon, and parsley
- Lentils and rice: Simmer lentils with turmeric, ginger, garlic, and tomatoes
- Split-pea soup and whole-grain toast: Add carrots, onion, and a little mustard or vinegar
- Hummus and pita: Serve with cucumber, carrots, or whatever vegetables are available
- Pinto beans and corn tortillas: Fold into tacos with onions, salsa, and a squeeze of lime
- Chickpea curry and naan: Use canned chickpeas and a tomato-based sauce
- Lentil Bolognese and spaghetti: Replace the meat with brown or green lentils
- White beans and barley soup: Add celery, carrots, garlic, and any leafy greens
- Chickpea salad sandwich: Mashed chickpeas with celery, mustard, and mayo or yoghurt
- Pea and barley risotto: Simmer pearl barley with peas, stock, onion, and some grated cheese
