{"id":9552,"date":"2020-02-24T05:41:56","date_gmt":"2020-02-24T10:41:56","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=9552"},"modified":"2023-11-08T09:49:41","modified_gmt":"2023-11-08T14:49:41","slug":"rice-and-beans","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/rice-and-beans\/","title":{"rendered":"Tasty Twists on the Classic Complete-Protein Meal: Rice and Beans 5 Ways"},"content":{"rendered":"<p><em>This is a post by Christine, Matt&#8217;s sister with a knack for vegan baking.&nbsp; Today she&#8217;s bringing us something not-so-sweet but just as valuable: five twists on that old vegetarian runner&#8217;s standby, rice and beans.<\/em><\/p>\n<p>Whether you&#8217;re just <a href=\"https:\/\/www.nomeatathlete.com\/make-it-stick\/\">going plant-based<\/a>, new to vegan cooking or just in a beans-&amp;-rice rut, I&#8217;ve got five quick and delicious variations to keep you fueled without breaking the bank.<\/p>\n<h3>A Nutritional Match Made In Heaven<\/h3>\n<p>The amino acids in rice and beans come together to form a <a href=\"https:\/\/www.nomeatathlete.com\/where-vegetarians-get-protein\/\">complete vegan protein<\/a>, making a simple way to get both complex carbs and protein in a single vegetarian meal (though the &#8220;complete protein&#8221; thing is actually&nbsp;not important &#8212; your body pools amino acids and can combine them from several meals, so no need to always get them in the same meal).<\/p>\n<p>Throw in fantastic versatility at pennies per serving and you&#8217;ve got yourself not just the backbone of the <a href=\"https:\/\/www.nomeatathlete.com\/vegetarian-diet-athletes\/\">plant-based diet,<\/a> but also a universal staple food.<\/p>\n<p>Learning to cook hearty vegetarian meals was a process for me.&nbsp; It started with just a &#8220;Meatless Monday&#8221; night that felt so good in my belly and my wallet that it evolved into meat just twice a week.&nbsp; Soon everyday was &#8220;Meatless Monday!&#8221;<\/p>\n<p>At first I followed recipes to the letter, but soon I began to recognize patterns in regional flavor combinations.&nbsp; So today I&#8217;m here to share the tricks I learned about escalating ho-hum healthy food into nutritious ethnic cuisine.<\/p>\n<p>I&#8217;ve got a standard five-ingredient framework to use for basic beans and rice, and then a five-ingredient update to represent whichever fare you desire: Indian, Mediterranean, Mexican, Asian, and even our local Baltimorean food.<\/p>\n<p><a href=\"https:\/\/lovecomplement.com\/products\/complement-organic-vegan-plant-based-protein-unflavored\/?utm_campaign=protien&#038;utm_content=nma-blog&#038;utm_medium=in_post_graphic&#038;utm_source=nma\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-43694\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2023\/11\/NMA-Protein-Page-Complement-Ads_V2-03.jpg\" alt=\"\" width=\"1024\" height=\"576\"><\/a><\/p>\n<h2>Basic Beans and Rice Recipe with Five Variations<\/h2>\n<blockquote>\n<ul>\n<li>1 cup dry brown rice<\/li>\n<li>1 can drained and rinsed beans, or 2 cups cooked<\/li>\n<li>1 onion, chopped<\/li>\n<li>1 clove garlic, minced<\/li>\n<li>1 tbsp vegetable oil<\/li>\n<\/ul>\n<p>Cook the brown rice in a rice steamer or follow the directions <a href=\"https:\/\/www.stevepavlina.com\/blog\/2007\/03\/how-to-cook-brown-rice\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.&nbsp; Heat up the oil in a large pan over medium-high heat and fry the onion for 5 minutes.&nbsp; Add the garlic and fry for an additional 5 minutes.&nbsp; Stir in the beans and heat through. Add salt and pepper to taste. &nbsp; Serve with rice.<\/p>\n<h3>Indian Beans and Rice<\/h3>\n<p><img decoding=\"async\" class=\"alignright wp-image-31700\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/indian-beans-and-rice-photo.jpg\" alt=\"Close up of Indian Beans and Rice\" width=\"243\" height=\"182\" srcset=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/indian-beans-and-rice-photo.jpg 2048w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/indian-beans-and-rice-photo-300x225.jpg 300w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/indian-beans-and-rice-photo-768x576.jpg 768w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/indian-beans-and-rice-photo-1024x768.jpg 1024w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/indian-beans-and-rice-photo-500x375.jpg 500w\" sizes=\"(max-width: 243px) 100vw, 243px\" \/>You&#8217;ll need chickpeas as the beans in the basic recipe, as well as:<\/p>\n<ul>\n<li>1 tbsp curry powder<\/li>\n<li>1\/2 tsp cinnamon<\/li>\n<li>1 can diced tomatoes with green chilies<\/li>\n<li>a thumb-sized piece fresh ginger, minced<\/li>\n<li>1\/4 cup chopped fresh cilantro<\/li>\n<\/ul>\n<p>Stir the curry powder and cinnamon into the chickpea and onion mixture.&nbsp; Fry for a minute, than add the ginger and tomatoes and their juices.&nbsp; Cook on medium-high heat for 5 minutes, until the tomatoes no longer taste raw.&nbsp; Stir the cilantro into the rice.&nbsp; Add salt and pepper to taste.<\/p>\n<p>Feeling fancy?&nbsp; Serve with warm naan and a side of sliced mangoes.<\/p>\n<h3>Mediterranean Beans and Rice<\/h3>\n<p><img decoding=\"async\" class=\"alignright wp-image-31710\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mediterranean-beans-and-rice-photo.jpg\" alt=\"Mediterranean Beans and Rice with onion and cucumber\" width=\"242\" height=\"181\" srcset=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mediterranean-beans-and-rice-photo.jpg 2048w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mediterranean-beans-and-rice-photo-300x225.jpg 300w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mediterranean-beans-and-rice-photo-768x576.jpg 768w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mediterranean-beans-and-rice-photo-1024x768.jpg 1024w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mediterranean-beans-and-rice-photo-500x375.jpg 500w\" sizes=\"(max-width: 242px) 100vw, 242px\" \/>You&#8217;ll need Great Northern White Beans in the basic recipe, as well as:<\/p>\n<ul>\n<li>2 stalks chopped celery<\/li>\n<li>1 small can (2.25 oz) black olives<\/li>\n<li>juice of 1 lemon<\/li>\n<li>1\/3 cup fresh chopped parsley<\/li>\n<li>2 tsp dry dill weed<\/li>\n<\/ul>\n<p>Add the celery and olives to the bean and onion mixture and fry for a few minutes to soften.&nbsp; Stir in the lemon juice and parsley and heat through.&nbsp; Stir the dill into the rice.&nbsp; Add salt and pepper to taste.<\/p>\n<p>Feeling fancy?&nbsp; Add a can of chopped artichoke hearts and serve with warm pita bread .<\/p>\n<h3>Mexican Beans and Rice<\/h3>\n<p><img decoding=\"async\" class=\"alignright wp-image-31711\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mexican-beans-and-rice-photo.jpg\" alt=\"Mexican RIce and beans\" width=\"243\" height=\"182\" srcset=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mexican-beans-and-rice-photo.jpg 2048w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mexican-beans-and-rice-photo-300x225.jpg 300w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mexican-beans-and-rice-photo-768x576.jpg 768w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mexican-beans-and-rice-photo-1024x768.jpg 1024w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/mexican-beans-and-rice-photo-500x375.jpg 500w\" sizes=\"(max-width: 243px) 100vw, 243px\" \/>You&#8217;ll need Pinto Beans in the basic recipe, as well as:<\/p>\n<ul>\n<li>2 tsp cumin<\/li>\n<li>1 tsp chili powder<\/li>\n<li>1 can diced tomatoes with green chilies, drained<\/li>\n<li>juice of 1\/2 a lime<\/li>\n<li>1\/4 cup fresh chopped cilantro<\/li>\n<\/ul>\n<p>Stir the cumin and chili powder into the bean and onion mixture and fry for a minute to coat.&nbsp;&nbsp; Add the can of tomatoes and lime juice.&nbsp; Cook on medium-high heat for 5 minutes, until the tomatoes no longer taste raw.&nbsp; Stir the cilantro into the rice.&nbsp; Add salt and pepper to taste.<\/p>\n<p>Feeling fancy?&nbsp; Serve with a side of sliced avocado and warm corn tortillas.<\/p>\n<h3>Asian Beans and Rice<\/h3>\n<p><img decoding=\"async\" class=\"alignright wp-image-31676\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/asian-beans-and-rice-photo.jpg\" alt=\"Asian Style rice and beans with mandarin oranges\" width=\"243\" height=\"185\" srcset=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/asian-beans-and-rice-photo.jpg 2048w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/asian-beans-and-rice-photo-300x228.jpg 300w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/asian-beans-and-rice-photo-768x584.jpg 768w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/asian-beans-and-rice-photo-1024x779.jpg 1024w\" sizes=\"(max-width: 243px) 100vw, 243px\" \/>You&#8217;ll need adzuki beans or black beans in the basic recipe, as well as:<\/p>\n<ul>\n<li>4 medium carrots, cut into thin strips<\/li>\n<li>thumb size piece fresh ginger, minced<\/li>\n<li>2 tbsp reduced-sodium soy sauce<\/li>\n<li>small can (11 oz) mandarin oranges, juice reserved<\/li>\n<li>1\/2 tsp Chinese Five Spice<\/li>\n<\/ul>\n<p>Fry the carrots and ginger with the bean and onion mixture for a few minutes until the carrots are cooked but still crunchy.&nbsp; Stir in the soy sauce and 2 tbsp of the reserved mandarin orange juice.&nbsp; Remove from heat and gently stir in mandarin orange slices.&nbsp; Mix the Chinese Five Spice with the Rice.&nbsp; Add salt and pepper to taste.<\/p>\n<p>Feeling fancy?&nbsp; Throw in some chopped cabbage, thinly sliced green bell pepper, and mushrooms.&nbsp; Drizzle with hoisin sauce.<\/p>\n<h3>Baltimorean Beans and Rice<\/h3>\n<p><img decoding=\"async\" class=\" wp-image-31678 alignright\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/baltimorean-beans-and-rice-photo.jpg\" alt=\"\" width=\"245\" height=\"184\" srcset=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/baltimorean-beans-and-rice-photo.jpg 2048w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/baltimorean-beans-and-rice-photo-300x225.jpg 300w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/baltimorean-beans-and-rice-photo-768x576.jpg 768w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/baltimorean-beans-and-rice-photo-1024x768.jpg 1024w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/06\/baltimorean-beans-and-rice-photo-500x375.jpg 500w\" sizes=\"(max-width: 245px) 100vw, 245px\" \/>You&#8217;ll need Black-Eyed Peas as the beans in the basic recipe, as well as:<\/p>\n<ul>\n<li>2 cups chopped kale<\/li>\n<li>2 tsp cider vinegar<\/li>\n<li>2 tsp vegan worcestershire sauce<\/li>\n<li>1\/2 cup frozen corn, thawed<\/li>\n<li>1 tsp Old Bay, or any Chesapeake-style seafood seasoning<\/li>\n<\/ul>\n<p>Fry the kale with the bean and onion mixture for a few minutes until wilted.&nbsp; Add the cider vinegar, worcestershire sauce, and corn, heat through.&nbsp; Sprinkle rice with the Old Bay seasoning.&nbsp; Add salt and pepper to taste.<\/p>\n<p>Feeling fancy?&nbsp; Stir in some chopped yellow squash from the garden, and crack open an ice cold can of Natty Boh.<\/p><\/blockquote>\n<p>All these recipes work great for leftover <a href=\"https:\/\/www.nomeatathlete.com\/vegetarian-lunches\/\" target=\"_blank\" rel=\"noopener noreferrer\">lunches<\/a> too&#8212; just stuff inside a big whole wheat tortilla and you&#8217;re good to go.&nbsp; I included a Baltimore version because that&#8217;s the region I know best; hopefully it will inspire you to apply your local flavors to beans and rice too.&nbsp; Please feel free to post your favorite 5-ingredient version and we can start to create a regional reference for this amazingly simple meal.<\/p>\n<p><em>This post is part of a series <\/em><em>on <a href=\"https:\/\/www.nomeatathlete.com\/vegetarian-diet-athletes\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to start eating a vegetarian diet<\/a><\/em><em>, for new vegetarians or endurance athletes looking to take their performance to the next level.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is a post by Christine, Matt&#8217;s sister with a knack for vegan baking.&nbsp; Today she&#8217;s bringing us something not-so-sweet but just as valuable: five twists on that old vegetarian runner&#8217;s standby, rice and beans. Whether you&#8217;re just going plant-based, new to vegan cooking or just in a beans-&amp;-rice rut, I&#8217;ve got five quick and [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":36231,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[82],"tags":[764],"class_list":{"0":"post-9552","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vegetarian-meals","8":"tag-cooking","9":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ 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