A daring vegan dish bursting with basic fiesta flavors and loads of fiber.
Initially impressed by Mexican rice and beans, this one-bowl dish packs a punch. Not solely is it mildly spicy, but it surely additionally has sufficient protein and fiber to help a balanced vegan weight-reduction plan. So when you want a plant-based vitality increase, this recipe will fill your invoice any time of the day!
I've made it a couple of times for breakfast with a fried egg and toast. However you possibly can simply maintain it totally vegan by serving it with scrambled tofu as an alternative. The way you serve it relies on the event and your preferences, however whether or not you're having it for a lightweight dinner or a Latin American brunch, this dish won’t disappoint.
A nod to straightforward household cooking, the components aren’t solely wholesome, but additionally inexpensive and available. Most individuals have rice and beans of their pantry, but when not, I extremely advocate stocking up now earlier than winter hits! The fantastic thing about this recipe is that it's down-to-earth, easy, and makes use of a wholesome mixture of canned and contemporary meals.
Is Spanish Rice and Beans Wholesome?
What you see is what you get with this recipe, and it's enjoyable to take a look at and style! Whereas tomatoes are wealthy in vitamin C and different vitamins, the celebrities of the present are clearly the beans and rice, which provide protein and fiber. Total, this recipe is plant-based heaven for these on a vegan, vegetarian and sugar-free weight-reduction plan. It will also be gluten-free, simply you’ll want to examine the inventory label to verify it's utterly gluten-free.
My Three Bean Breakfast Bowl
Typically I like so as to add two different varieties of beans to the combo – black and pinto. You’ll be able to add extra you probably have favorites, however these varieties are frequent in Hispanic consuming. To begin the day on a protein-rich word, I add a couple of fried eggs and a splash or two of my favourite sizzling sauce. As an alternative of parsley, I embellish with contemporary cilantro and slices of avocado. If you wish to play with the style in a enjoyable method, it’s also possible to sprinkle the spice on the “Every little thing Bagel”. Pair together with your favourite juice or smoothie and have a fiesta!
INGREDIENTS
- 2 tablespoons of olive oil
- 1 giant onion, finely chopped
- 2 cloves of garlic, minced
- 1 teaspoon paprika
- 1 teaspoon floor cumin
- 1/2 teaspoon black pepper
- 2 cups long-grain white rice
- 1 can (15 ounces) diced tomatoes
- 1 can (15 ounces) beans, drained and rinsed
- 2 1/2 cups vegetable broth
- 1/4 cup chopped contemporary parsley (non-obligatory)
INSTRUCTIONS
Bake
Saute onion and spices in oil.
Boil
Add rice, tomatoes, and broth; cook dinner till delicate.
Full
Stir within the beans, depart to relaxation and garnish with parsley.
Take up!
Continuously requested questions and suggestions
Leftovers could be coated and refrigerated for as much as 3 days. It’s also possible to freeze them for as much as 3 months. Ensure you let it thaw in a single day within the fridge earlier than reheating it on the range over medium warmth with a bit inventory.
Whereas I like to recommend utilizing canned as a result of it's simpler, there are a whole lot of advantages to utilizing dry beans. For one factor, they’re utterly sodium-free, in contrast to many canned meals. They might even be extra nutritious of their extra “pure” unpreserved state. Simply be sure you observe the cooking directions on the bag (which often embody pre-soaking for 8 hours) for finest outcomes. No person likes crunchy beans!
In fact! Do as your little hungry coronary heart needs. There are a lot of non-vegan methods to take pleasure in this dish that may enliven your dinner desk. For starters, you possibly can change the vegetable broth with rooster bone broth for further protein. It’s also possible to complement this dish with shredded rooster or steak.
Submission solutions
Along with my breakfast bowl suggestion, I like to recommend serving this dish with Inexperienced Rooster Enchiladas or these Crock-Pot Rooster Enchiladas. For breakfast, you should utilize it as a filling for an egg wrap, in addition to a breakfast taco. Or, to maintain it 100% vegan, do that Spanish Rice and Beans together with these Tasty Tofu Tacos (simply swap out the bitter cream for a plant-based various).
Prep: 10 registration
Prepare dinner: 30 registration
Whole: 40 registration
Substances
- 2 tablespoons olive oil
- 1 giant onion finely chopped
- 2 clove garlic milled
- 1 teaspoon paprika
- 1 teaspoon floor cumin
- 1/2 teaspoon black pepper
- 2 cups lengthy grain white rice
- 1 can 15 ounces diced tomatoes
- 1 can 15 ounces of beans drain and rinse
- 2 1/2 cups vegetable broth
- 1/4 cup chopped contemporary parsley non-obligatory
Directions
-
Warmth the olive oil in a big pot over medium warmth. Add the chopped onion and cook dinner till translucent, about 5 minutes. Stir within the chopped garlic, paprika, cumin and black pepper and cook dinner for one more minute till aromatic.
-
Add the rice to the pot and stir to coat with the onion and spice combination. Pour over chopped tomatoes and vegetable broth. Carry to a boil, then scale back warmth to low, cowl and simmer for 20 minutes.
-
Stir within the beans and simmer, coated, for one more 10 minutes, or till the rice is tender and the liquid is absorbed. Take away from warmth and let sit for five minutes. Fluff with a fork and stir in chopped parsley as wanted.
Diet Data:
Calorie: 337kcal (17%) Carbohydrates: 63G (21%) Protein: 8G (16%) Fats: 5G (8%) Saturated Fat: 1G (6%) Polyunsaturated fat: 1G Monounsaturated fat: 4G Sodium: 399mg (17%) Potassium: 300mg (9%) Fiber: 4G (17%) Sugar: 2G (2%) Vitamin A: 590IU (12%) Vitamin C: 6mg (7%) Calcium: 43mg (4%) Iron: 2mg (11%)
Diet assertion
Recipes written and made on Meals Religion Health are for informational functions solely.
