There is much to know about rice and beans
Rice and beans are among the cheapest, most nutritious, and most versatile ingredients on the planet. When money is tight, they can literally come to the rescue. Hence the recommendation to ‘eat rice and beans’ when going through financial hardship.
Key points
- Rice and beans are among the most affordable food staples
- Eaten together they are a complete source of protein, without the need for meat or dairy
- They store for months or even years
- They are being used in virtually every cuisine on earth
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.
Legumes are the plants that produces 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.
Kept dry and stored properly all pulses as well as white rice can last for years. Brown rice, on the other hand will become rancid fairly quickly, unless it’s kept in the freezer.
Rice and beans pair well with other low-cost staples such as root vegetables, and yield meals with a very low cost per serving. What makes them especially useful on a tight budget is their versatility.
The same two ingredients can become a Cuban-style black bean bowl with cumin and lime, a South Asian dal with turmeric and ginger, a West African stew with tomato and scotch bonnet, or a simple fried rice with whatever vegetables are on hand.
Here are four ways to build a different meal from rice and beans:
- Black bean rice bowl: Black beans seasoned with cumin, smoked paprika, garlic, and a splash of lime juice. Served over rice with salsa, sour cream, shredded cabbage, or a fried egg
- Gallo pinto: White rice and black or red beans cooked with onions, bell peppers, and spices.
- Rajma Chawal: Spiced red kidney bean curry served over hot steamed rice
- Fried rice with beans: Day-old rice fried in a little oil with garlic, soy sauce, a beaten egg, vegetables, and a can of kidney beans
Here are some online resources for additional meal ideas with beans and rice:
- Rice and Beans 5 Ways by No Meat Athlete
- Top 7 Vegetarian Rice and Beans Recipes by the spruce Eats
- 20 'Rice and Beans' Recipes to Cook on a Tight Budget by Eat Drink & Save Money
- How The World Does Rice And Beans by allrecipes