Nourishing Rice + Beans

I’ve had several people lately ask for a good rice and beans recipe.  I like this one because you cook them together in one pot.  My sister-in-law gave me this recipe;  It SEEMS like it is from the cookbook  Nourishing Traditions, but I can’t find it in my copy to save my life!

one pot rice and beans

Rice and beans are 2 of the cheapest ingredients I know of-and also 2 of the most satisfying.

This recipe is EASY, but be aware that you need to soak the legumes & grains overnight!  Why soak the rice and beans?  That could open up a whole can of worms, but for now, here’s the short answer:
Grains, beans and legumes contain phytic acid – an antinutrient which binds up minerals and prevents your body from fully absorbing them. Phytic acid can be effectively reduced through three different traditional processes: 1) sprouting, 2) soaking and 3) souring.  To effectively begin soaking grains, beans and legumes you need four components: 1) liquid, 2) acidity, 3) warmth and 4) time.  This recipe helps resolve the issue of phytic acid by soaking your grains in lemon juice overnight.
Another question may be: Do I HAVE to use brown rice?  I personally think white rice would cook too fast and it would have a weird, glutinous texture in this scenario.  Brown rice is a better choice because it has about 5 times the fiber that white rice has, it has a fullness factor of 2.3 versus white rice’s 2.1 (which means that brown rice will keep you fuller for a longer period of time), and is high on the scale for manganese, selenium and magnesium. Some studies show that white rice can actually increase the risk for developing type 2 diabetes. Refined grains (white rice) can also lead to weight gain and an increase in insulin resistance.  Brown rice is the better choice.

INGREDIENTS:

•3 cups dried pinto beans, sorted and rinsed
•1 cup brown rice (I like to use organic, short-grain), rinsed
•8-10 cups filtered water
•2-3 tsp sea salt
•3 TBS FRESH lemon juice
•3 TBS taco seasoning*

*TACO SEASONING MIX
•3 TBS chili powder
•2 tsp ground cumin
•1 1/2 tsp garlic powder
•1 tsp onion powder
•1/2 tsp or more cayenne or red pepper flakes

RECIPE:

The Night Before:
Place the beans, brown rice and lemon juice in a large pot or bowl.  Add enough good water  (NOT tap water!) to the bowl to cover.  Stir, then cover and let sit on the counter overnight until the next day when you’re ready to cook them.*

The Next day:
Drain the rice and beans and put in a cooking pot.  Add the 8-10 cups of good water to the pot along with the salt.  Stir and bring to a boil.  Cover, and reduce heat to simmer.  Cook for about an hour, checking occasionally to add more water and stir if needed.

When the beans are soft, add the taco seasoning and stir well.  Turn heat to low, cover and let sit on stove until you’re ready to eat.

*I added water to this step originally on accident…and I’ve been soaking them this way ever since.  The original recipe says that the cook time is 2 1/2 to 3 hours.  But when you soak with water overnight it cuts the cooking time way down!

easy rice and beans

I love to eat them in a bowl with hot sauce or salsa, roasted and diced poblanos, sour cream and green onions. Tortillas or chips, cheese, olives etc. would also be great accompaniments.  I’ve also used these as a base for stacked enchiladas and they turned out well.  This would be an awesome side dish alongside this Chili Relleno Casserole recipe.

The possibilities are endless with this basic recipe, so please share how you make them!

Here are a couple websites with more info about soaking methods and nutrition regarding your grains:  http://nourishedkitchen.com/soaking-grains-nuts-legumes/

http://thenourishinghome.com/2012/03/how-to-soak-grains-for-optimal-nutrition/

 

 

 

 

 

 

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