Yesterday, I had a craving for basic beans and rice. We’ve shared this vegan gluten-free recipe before, but I’ve spiced it up a little and added more veggies. The results were not only more flavor, but this basic vegan gluten-free recipe filled me up after only one small bowl.
It’s best to soak dried beans overnight and cook them prior to making this recipe. For more bean information, please visit our post “Why you should eat more beans“!
Vegan Gluten-Free Recipe: Basic Beans, Rice, and Vegetables
In a medium sized saucepan, combine organic ingredients:
- 1 cup brown rice
- 1 1/2 cups water
- 1 can of beans (pinto, black, kidney, mixed, etc.)
- 2 chopped cloves of garlic
- 1/2 tsp. black pepper
- 1 tsp. salt
- 1 chopped carrot
- 1-2 teaspoons Mexican spice blend
- 2 cups spinach
- 1 red bell pepper
Bring to a boil, then cover and simmer for 30 minutes. Add:
- 1 chopped tomato
- 1 Tbsp. Bragg’s Liquid Aminos
Cook for two additional minutes, then serve topped with fresh cilantro and avocado.
This basic vegan gluten-free recipe for beans and rice can be wrapped in a tortilla or eaten by itself.
Combining the brown rice with the beans creates a complete protein. LiveStrong explains:
Rice and beans are both nutritious yet inexpensive foods that, when combined, form a complete protein. Your body needs protein to build and repair tissue. Proteins are made up of building blocks called amino acids. There are eight essential amino acids that your body cannot make and must be obtained from food — leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan and lysine. While animal sources of protein contain all the essential amino acids, plant sources lack one or more, called the limiting amino acid.
Protein in Rice
According to the USDA National Nutrient Database, a cup of cooked white rice contains 4.25 grams of protein, while the same portion of brown rice provides 5 grams of protein. The limiting amino acid in rice is lysine. Beans and other legumes — also known as pulses — are nutritional complements to rice and help to complete its amino acid profile.http://www.livestrong.com/article/351077-the-protein-in-rice-beans/
This recipe is very inexpensive to make especially when shopping in bulk. Basic Beans, Rice, and Vegetables is a simple, nutritious vegan gluten-free recipe your whole family will love!