Kitchen Tips – Rice and Beans

rice and beans

Rice & Beans is our featured healthy and budget friendly proteins for this edition of Kitchen Tips. Let’s get started with a recipe that is light and fresh just in time for warmer weather. This Chickpea Lime & Rice Salad can be prepared on Sunday for lunches all week in a bowl or in a taco. Don’t like chickpeas? Try black beans instead.

Black beans and chickpeas are two favorites for my grocery list. Compared to chicken, chickpeas have half the fat and just as much protein- PLUS all the fiber that we need but rarely get!

Beans can be used in recipes from snacks to dinner to brownies and leave room in the budget for other food. For the most food for your money, always buy the bagged dried beans. A bag of dried beans weight about a pound which produces at least 12 servings compared to the 2-4 servings in one can. With a little planning, only a little, you can have an inexpensive healthy protein prepped today for dinner tomorrow. For any dried bean recipe, the key is rehydrating the bean because it has been dried or dehydrated for shelf storage. You can prepare beans in two ways – an overnight soak or quick soak. With either method, rinse beans first to remove dust and debris from packaging process.

For an overnight soak, combine 1 Cup Dried Beans and 4 Cups Water. Let sit overnight, up to 6 hours.

For a quick soak, combine 1 Cup Dried Beans and 4 Cups Water. Bring water to a boil, reduce to medium heat and cook 1 hour. Drain water from beans and add new water pot with beans plus ½ teaspoon salt. (Optional: Substitute salted water for chicken broth) Bring water to a boil, reduce to simmer for 1 hour or until softened.

Chickpea (Garbanzo) Lime & Rice Recipe:

Serves 4-6

2 cups cooked Chickpeas or Black beans

2 limes, juiced

1 cup quartered cherry tomatoes

2 cups cabbage, chopped (Or any bagged cabbage/slaw will work)

1 cup dried rice, cooked

1 tablespoon cumin

1 tablespoon coriander

1 teaspoon dried ground chipotle pepper

¼ cup vinegar

½ cup olive oil

Salt and pepper to taste

Optional:

Avocado

Cilantro

Greek Yogurt

About the Author:Patricia Mathisen, AND-DTR, ASCSM-Cpt
Culinary nutrition educatort, food writer, Mother of Little Chefs. Linking nutrition to seasonal eating.

As a full-time mom and farmers market chef she created a culinary nutrition brand that encourages individuals and families to feel empowered to cook at home for healthful eating. Using local seasonal produce and conversation with local producers she appealed to a fast growing audience with the Nutrisha food blog and health supportive food brand.

Credentials include Bachelors education in Nutrition, Dietetic Technician Registered through Academy of Nutrition and Dietetics and American College of Sports Medicine. Today Nutrisha is working with corporations, non-profits and families to bring accessible nutrition to the community. By applying nutrition fundamentals to home cooking, workshop participants and private clients can bring nourishment to their home kitchen and be empowered to cook the season.

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