Oct 252011

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

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


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