Often when I tell people I don’t eat meat or dairy, their first questions is “What do you eat? Beans and rice?” Well — yes! Plus a lot of fruits and vegetables.
But if you get a little creative, you can make many delicious and nutritious recipes with beans and rice.
If you mix up the type of rice (whole-grain brown, white, basmati, etc), the type of beans (brown, red or black, etc) and the seasoning, you can have a different dish every day of the month.
Beans and rice are a complete and very nutritious meal. Rice has iron, vitamin B and protein and is rich in starch, an excellent source of energy. Beans also have iron and are high in protein and fiber. And, the two together provides all the essential amino acids = complete protein.
Vegan Bean and Rice Recipes
- Vegan New Orleans Red Beans with Spiced Basmati Rice
- Vegetarian rice and beans dish with Italian seasonings: Italian Style Vegetarian Rice and Beans
- Heart-healthy, low-fat, high-fiber recipe for a vegan Caribbean-style black beans and rice dish.
- A simple bean and rice salad is a nutritious and filling no-cook entree for summer: Chilled bean and rice salad.
- Crock Pot Curried Rice and Lentils is an easy and nutritious vegan recipe with a tasty curry flavor.
- To include some tofu, try this recipe with green beans, tofu and rice in a teriyaki style sauce.
Nutrition in Beans and Rice
According to nutritiondata.com, the nutrition in 1 cup of white rice plus 1 cup of kidney beans is:
- calories 419
- fat 1 g
- cholesterol 0 mg
- carbohydrates 82 g
- sugar 1 g
- protein 20 g
- fiber 15 g
- iron 45% dv
- calcium 8% dv
This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein, Iron and Manganese, and a very good source of Folate.
Basmati Rice Burgers with Pinto Beans