Far to much time is given to wheat... when Rice and Beans will do so much more for you...as a survival food that will keep and stores easily and as
just good ole fashioned yummy food...
The dish is very nutritious. Rice is rich in starch, an excellent source of energy. Rice also has iron, vitamin B and protein. Beans also contain a
good amount of iron and an even greater amount of protein than rice. Most significantly, the consumption of the two in tandem provides all the
essential amino acids.
Rice and beans are an inseparable pair of staple foods for millions of Latin Americans, parts of Central America, the Caribbean, and the Andean
Mountain zone. Whether consumed separately or together, these crops figure importantly in the human diet and in national economies across the entire
region, and trends in their production are a matter of immediate relevance to practically all of its inhabitants
In discussing Puerto Rican cuisine, food critic Susan Fairbank wrote:
Rice and beans are sacred .... They are our "daily bread," our comfort food. When you mess with someone's rice & beans, you mess with their mind. Rice
& beans are soul food [...]
I ordered Arroz con habichuelas and when they arrived, I poured the entire bowl of beans over the plate of rice and mixed them thoroughly to absorb
the gravy.
I mention mixing because rice & beans are eaten together in the same bite and not, as I saw the uninitiated do, eaten separately in isolated
mouthfuls.
It's a synergistic dish and makes a deliciously healthy block of complete protein when combined together
Here's an easy recipe for red beans and rice.
Cook Time: 40 minutes
Total Time: 40 minutes
Ingredients:
•2 cans red kidney beans, (15 ounces each)
• 3 slices bacon
• 1 large onion, chopped
• 1/2 cup chopped celery
• 1 small bell pepper, chopped
• 2 tablespoons chopped parsley
• 1/2 cup chopped green onions, with tops
• 2 tablespoons ketchup
• 1 1/2 teaspoons Worcestershire sauce
• 1 jar (2 oz) chopped pimiento
• 1 can (8 oz) tomato paste
•1 teaspoon chili powder
•1/2 pound Polish sausage, sliced, if desired
Preparation:
Fry bacon and crumble into kidney beans. Saute vegetables in the bacon drippings. Cook until vegetables are wilted. Add beans and remaining
ingredients. Cover and simmer for 30 minutes. Serve over rice.
Serves 4.
------------------------------------------------------------------------------------------------------------------------------------------------------
---------
Easy Black Beans with Yellow Rice
Ingredients:
• 1 tablespoon vegetable oil
• 1 teaspoon butter
• 1/2 cup chopped onion
• 1/4 cup chopped celery
• 1/4 cup chopped green pepper
• 1 can (15 ounces) black beans, drained
•1 can (14.5 ounces) diced tomatoes with juice
• 1 teaspoon sugar
• 1/2 teaspoon dried leaf oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon pepper
• 1/8 teaspoon salt
• 1/8 teaspoon hot sauce
• 1/2 cup long grain white rice, uncooked
• 1/4 teaspoon ground turmeric
Preparation:
Heat vegetable oil and butter in a medium saucepan over medium heat. Add onion, celery and green pepper; cook, stirring constantly, until tender.
Stir in drained beans, tomatoes, sugar, oregano, basil, garlic powder, pepper, salt, and hot sauce; bring to a boil. Reduce heat, and simmer,
uncovered, 15 minutes or until thickened, stirring frequently; set aside.
Cook rice, following package directions, with the addition of turmeric to the cooking liquid.
Serve hot black bean mixture over rice.
Serves 2.
------------------------------------------------------------------------------------------------------------------------------------------------------
------------------
Beans and Rice Mix
■1 cup long grain brown rice
■1 tablespoon dry onion flakes
■1 tablespoon dry celery
■1 tablespoon dry green pepper
■1/4 teaspoon garlic powder
■2 vegetable or other flavored bouillon cubes
■Dash red pepper flakes, or cayenne pepper
■1/4 cup bacon bits OR sausage flavored TVP
Combine the brown rice and all of the other ingredients in a resealable plastic container. I like to use zip-lock bags. Label and Seal and the
container. Store on the pantry shelf. This is enough for 1 package of mix. Make several at a time for the most convenience.
To Prepare:
■2-1/2 cups water
■15 oz can of beans (any kind: Kidney, Black-Eyed Peas, Pintos, Chick Peas, Black Beans whatever you have on hand)
■1 or 2 tablespoons olive oil
■1 tablespoon soy sauce (optional, but good)
■1 package of Homemade Bean and Rice Mix
In a 2 quart sauce pan, bring the water and undrained, canned beans to a boil. Stir in the oil and soy sauce as it heats. When the mixture boils, stir
in the package of Beans and Rice Mix. Stir it all up, put on a good lid and reduce the heat to very low. Cook the mixture for 45 minutes over low
heat.
Serve with cucumbers, fresh fruit, and warm tortillas. I like vinegar sprinkled on mine, although red pepper sauce is good on it too. Red kidney beans
or black beans make the prettiest dish, but any type of beans can be used. If desired, you can put a package of the mix in a brown paper lunch bag,
and then place a can of beans in the bag beside it. This would keep the mix and the beans together in one place, so you don’t’ have to hunt for
canned beans when you are ready to prepare it. Be sure to label the paper bag if you go this route.
------------------------------------------------------------------------------------------------------------------------------------------------------
------------
Taco Style Lentils & Rice
■3/4 cup dry lentils
■3/4 cup brown rice
■4 cups tap water
■4 beef bouillon cubes
■2 teaspoons chili powder
■1/2 teaspoon cumin
■1 teaspoon onion powder
■1/4 teaspoon garlic powder
In a 2-quart saucepan bring the water to a boil. As the water is heating, add the lentils, rice, bouillon, chili powder, cumin, onion powder, and
garlic powder. Bring the whole thing to a nice fat boil. Reduce the heat to low. Place a lid on the lentils and allow the mixture to simmer for about
45 to 50 minutes. The water should be mostly absorbed. You may serve this as it, topped with a little cheddar cheese if desired. Or you can use it to
fill burritos or tacos instead. Both ways are very tasty. This is one of Tommy’s favorite foods in the whole wide world.
If you have never tried lentils and are looking for a way to make them acceptable to the kids, this one is a good bet. Our favorite way to eat it is
as a taco filling. If you are having a busy day and don’t have time to cook this on the stove, it can cook in the crock pot on low for about 6 to 8
hours instead. I’ve never cooked it on high, so I’m not sure how quickly it would cook that way. I suspect about 3 hours would be enough.
edit on 28-9-2011 by DaddyBare because: (no reason given)