How to make Spanish style Rice and Beans

The kidney beans in Spanish rice and beans add protein to the dish.

Spanish rice and beans is a hearty meal, and the leftovers can be eaten for lunch in the following days. Spanish rice and beans is thick and filling with a dark rich sauce. People with diabetes, hypoglycemia and insulin resistance benefit from eating kidney beans, which prevent blood sugar levels rising to rapidly after a meal. Follow this recipe to impress guests with your Spanish-style cooking, or provide your family with a healthy, relatively inexpensive meal.

Things You'll Need

• Butter
• Basmati rice
• Onion
• Kidney beans
• Chicken broth
• Frozen corn
• Frozen peas
• Turmeric
• Ground beef
• Lemon pepper
• Chili powder
• Crushed Cumin
• Sugar
• Black pepper
• Breen bell pepper
• Tomatoes
• Salt
• Chopped cilantro
• Cheddar cheese

Instructions

1. Melt 1 tbsp. of butter in a large saucepan. Add half a chopped onion and cook for three to four minutes until browned.

2. Stir in 3/4 cup basmati rice. Add 1 1/4 cup chicken broth and 3/4 tsp. ground turmeric. Mix the ingredients, cover the pan and bring it to the boil. Reduce the heat and simmer for 20 minutes. Check the rice with a fork to ensure it is cooked - it should be light and fluffy.

3. Heat 3 tbsp. of vegetable oil in a skillet. Brown 1 lb. ground beef and 1 1/2 chopped onions in the skillet. Add 1/2 cup frozen sweet corn, 1/2 cup frozen peas, 1/4 tsp. lemon pepper, 1 1/2 tsp. chili powder, half a diced green bell pepper, two diced tomatoes, 1 tsp. sugar, 2 tsp. cumin and 1 tsp. black pepper. Simmer on a medium heat for about four minutes.

4. Grease a baking dish. Choose a dish that is approximately 9 inches by 13 inches. Drain some of the juices from the meat mixture to coat the bottom of the dish.

5. Combine in a large bowl, the cooked rice mixture, the cooked meat mixture, 1 tbsp. chopped cilantro and 1 cup kidney beans. If you are using canned kidney beans, rinse them off first in a colander. If you are using dried kidney beans, follow their instructions for preparation in advance, before starting this recipe.

6. Stir the mixture well, and add salt according to your taste. Pour the mixture into the baking dish and level it. Then sprinkle 5 oz. of shredded cheddar cheese on top.

7. Bake the rice and beans mixture for 30 minutes at 350 degrees F, and then serve.

References

• Cooks.com: Spanish Rice and Beans
• Cookography: Black Beans and Rice Spanish Style
• Tammy's Recipes: Authentic Spanish Rice with Beans
• The George Mateljan Foundation -- The World's Healthiest Foods: Kidney beans