Good news readers, I have the inside scoop on how to make these bad boys (perk of dating a Brazilian – his Mama makes some finnne rice n’ beans). Rice and beans are a win-win. They taste great, are healthy and are a inexpensive alternative to animal proteins. Beans are high in fiber and protein. And, if you pair beans with brown rice you get even more fiber and vitamins.
Rice and beans got paired because together they make a complete protein. Basically, we have certain amino acids (building blocks of protein) that we can make and others we must get from food, which are called essential amino acids. Animal proteins tend to have all of the essential amino acids, while plant based proteins tend to have some, but not all of the amino acids. Rice + beans together complete each other’s amino acid profile making them a complete protein, providing your body with all the essential amino acids it needs.
1. 1/2 lb dried beans (red, navy or black – black is my favorite)
2. 1 medium yellow onion, chopped into small pieces
3. 4 garlic cloves, minced
4. 1-2 teaspoons salt + pepper
5. 1-2 tablespoons smoked paprika
6. 1 dried bay leaf
1. Place dried beans in large bowl, cover with cold tap water. Soak overnight or for during your workday. Soaking overnight helps rid the beans of some of the phytates, tannins and undigestible sugars that tend to cause gas.
2.Pour beans in a strainer, discarding the water and rinsing well with fresh water.
3. Place beans, garlic, onion, and spices into large stock pot. Pour in warm water just until covered, cover pan, bring to boil and then let simmer for 45 minutes-1 hr.
4. Mix frequently, slowly adding water as needed to ensure there is water just covering beans.
They will last for up to 5 days in fridge. Trust me you’ll know when they’re spoiled because they will start stinkin up the fridge.