06 July 2011

Recipe: Beans and Rice

This is basic staple dish that's quick to make from basic ingredients that you probably already have stored as a part of your preparedness plan.

Generally, beans and rice are considered to combine into a "complete protein" that is better for you than eating either separately. You can use whatever type of beans you have on hand, but it's most nutritious to pick beans that are highest in protein. Below is a brief list of beans and the corresponding protein. This borrowed list shows the protein content for 100-gram servings (about 3.5 ounces, or a bit under a quarter of a standard 15-oz. can):

Red Beans: 10.5 grams
Pinto Beans: 10.5 grams
White Beans: 10.5 grams
Black Beans: 7.5 grams
Navy Beans: 7.5 grams
Lima Beans: 7 grams
Blackeyed Peas: 3.5 grams

You can see see from the above number why the common "red beans and rice" is a good combination!

Ingredients (makes 6 to 8 servings)

15 oz. (1 can) Red Beans, drained
3/4 cup Long-Grain Rice, uncooked
3/4 cup Raw Onion, chopped
1 Tbs. Macadamia Nut Oil
1-1/2 cups Water
1/2 tsp. Salt
1/2 tsp. Black Pepper
1/2 tsp. Thyme, dried
Cayenne Pepper to taste

Directions

  1. Heat macadamia oil in a saucepan or pot over medium-high heat.
  2. Add onion to pan and cook until tender, stirring periodically.
  3. Stir in rice and continue to cook for 2 minutes, stirring regularly.
  4. Add water, salt, thyme, black pepper, and cayenne pepper (if preferred).
  5. Reduce heat to low and cover.
  6. Cook until all liquid is absorbed (about 20 to 25 minutes).
  7. Stir in beans and let simmer for 5 minutes before serving.

Notes/Substitutions

Macadamia nut oil adds a slightly buttery taste, but you can substitute extra virgin olive oil or another kind of oil if preferred.

You can reconstitute dried onions and substitute them for the raw onions. To do so, mix 1/2 cup of dried onions with 1/2 cup of hot water in a separate bowl. Let stand for 15 minutes, then drain. The onions will expand to the 3/4 cup that's called for, though they will taste more like boiled onions.

If using dried beans, substitute 1-3/4 cup of the finished beans after they're soaked and cooked.

No comments:

Post a Comment