Spanish Rice and Beans uses pantry staples to create a nutritious, flavorful one pot meal. Vegetarian, gluten free, and so simple to make, this rice and beans recipe will become a staple.
Rice and beans are a classic food pairing enjoyed all over the world. From Mexican frijoles and rice to Indian dal and basmati, this combo transcends borders and cultures. But is there more to rice and beans than just delicious flavor? Are these ingredients actually nutritionally compatible?
The short answer – yes! Rice and beans are an excellent pairing from a nutritional standpoint. Together, they provide a hearty dose of plant-based protein, complex carbs, fiber and important vitamins and minerals. Let’s explore why rice and beans are so good together.
Complete Plant Protein
On their own, both rice and beans are incomplete proteins This means they lack one or more of the essential amino acids our bodies need But when combined in one meal, rice and beans together provide all nine essential amino acids, forming a complete protein.
Rice is rich in the amino acid methionine while beans provide lysine. Paired together, the amino acid gaps are filled, allowing our bodies to fully utilize the protein. This makes rice and beans a great protein choice for vegetarians and vegans.
Balance of Carbs and Fiber
Rice provides starchy, complex carbohydrates which give us sustained energy. Beans have carbs too, but are higher in fiber, a type of indigestible carb. Fiber slows digestion, helping us feel fuller longer after meals.
Together, the carbs from the rice and the fiber from beans balance out blood sugar. This helps avoid energy crashes later. The fiber may also lower cholesterol and promotes gut health.
Key Micronutrients
Rice and beans each provide important vitamins and minerals that complement each other.
Rice is a good source of B vitamins like thiamin and niacin which help convert carbs to energy. Beans are rich in folate iron magnesium, potassium and zinc. They also contain antioxidant flavonoids.
Eating rice and beans together ensures you get a wide spectrum of essential micronutrients in one meal.
Affordability
Rice and beans are budget-friendly ingredients. Combining them allows you to create tasty, nutritious meals on a tight budget. Dried beans in particular are very economical. With a little planning rice and beans can help stretch your grocery dollars.
Versatility
Part of what makes rice and beans so popular across cuisines is their versatility. You can enjoy them fried, stewed, baked or in soups and salads. Change up the seasonings, mix up the bean varieties and swap in brown or wild rice for endless flavor options.
This versatility also makes rice and beans easy to incorporate into any diet. They can be made vegetarian, vegan, gluten-free, dairy-free and low glycemic easily.
Satisfying Comfort Food
Few dishes are as comforting and satisfying as a steaming plate of rice and beans. The heartiness of this classic combo sticks to your ribs and leaves you feeling pleasantly full.
Rice and beans are the ultimate comfort food. Adding spice, herbs and other veggies boosts nutrition while preserving the soul-warming deliciousness we crave.
Tips for Preparing Healthy Rice and Beans
Follow these tips to get the most nutrition from your rice and beans:
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Watch bean ratios. Beans should make up a slightly larger portion compared to rice for better blood sugar balance. Aim for a minimum of 1/4 cup beans to 1/4 cup rice.
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Season smartly. Boost flavor with antioxidant-rich ingredients like onions, garlic, cilantro, cumin and achiote paste instead of too much oil or salt.
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Mix up varieties. Try different beans like black, pinto, kidney and garbanzo. Swap white rice for brown when you can.
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Add veggies. Mix in peppers, greens, tomatoes or other veggies you enjoy to increase fiber, vitamins and minerals.
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Make a batch. Cook a big pot to have for multiple meals throughout the week. Freeze extra portions.
Sample Rice and Bean Recipes from Around the World
Rice and beans take on delicious forms in cuisines worldwide:
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Mexican Rice and Beans – Fluffy rice with pinto or black beans, spices, onions, garlic and tomato.
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Hoppin’ John – A southern US dish of rice and black-eyed peas cooked with ham hocks for flavor.
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Gallo Pinto – Costa Rican rice and beans fried together with cilantro, bell pepper and onion.
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Moros y Cristianos – This Cuban favorite combines black beans and white rice for its “Moors and Christians” name.
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Rajma Chawal – Kidney beans simmered in a thick curry served over basmati rice is a popular Indian meal.
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Jollof Rice – A Nigerian celebration dish of rice cooked with tomatoes, chilies, and meat or fish.
Rice and Beans – A Nutrition Match Made in Heaven
Rice and beans are a winning combination that has nourished cultures for generations. They taste great together while providing a powerhouse of plant-based protein, fiber, vitamins and minerals. This versatile, budget-friendly duo forms the basis of many comforting, hearty meals.
For delicious nutrition in perfect harmony, look no further than rice and beans. Cook up a batch soon to enjoy one of nature’s most perfectly balanced food pairings. Your body and tastebuds will thank you!
How to Make Spanish Rice and Beans:
Overall, this dish is pretty hands off. There is some simple slicing and dicing to do up front, but most of the magic happens as the mixture simmers. Here’s how it’s done:
Step 1: Cook the Aromatics
Start by heating some olive oil in a large skillet with a fitted top over medium heat. Once hot, add the onion and cook 5 to 6 minutes, until soft. Add the garlic during the final minute.
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FAQ
Is it good to eat beans and rice together?
Is a bowl of rice and beans healthy?
Is rice and baked beans a good meal?
Are rice and beans good for breakfast?
Can you eat rice & beans together?
A plate of homecooked rice and beans can absolutely be part of a nutritious diet. In just a half cup of black beans alone, for example, you’ll get 8 grams of protein and fiber, according to the USDA. The combination of rice and beans gives you even more protein and fiber, as well as other important vitamins and minerals, like folate.
What type of rice should I use?
The best rices to eat are whole-grain brown, red, black, or wild rice, as they are an excellent choice due to the amount of antioxidants and fiber they contain.
Are rice and beans healthy?
Rice and beans are a healthy addition to your diet when eaten in moderation. A homecooked meal of rice and beans is not only satisfying to your tastebuds — it can be a healthy addition to your diet. A plate of beans and rice will give you important nutrients like carbs, protein and fiber.
What can I eat with rice & beans?
These recipes pair rice and beans with other ingredients to create a well-rounded and delicious meal. Recipes like Bean & Veggie Taco Bowl and Breakfast Stuffed Peppers are filling, fun and elevate a tasty duo. Was this page helpful? EatingWell is part of the Dotdash Meredith publishing family.