How to Survive on Beans & Rice
Living on a diet that consists mainly of beans and rice is an attractive choice for many reasons. It is inexpensive, healthy and offers a good nutritional base and all the protein you need. Because of the endless varieties of beans and rice, and the many varied recipes for cooking them, you don't need to get bored with this diet. Adding plenty of fresh vegetables is key to providing the widest nutritional range and preventing the diet from becoming monotonous or predictable. Does this Spark an idea?
Things You'll Need
- Beans of different varieties
- Rice of different varieties
- Herbs and spices
- Vegetables
Instructions
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Purchase a large variety of different beans and rice. Buy basic brown rice and pinto beans in bulk and buy more exotic beans in cans.
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Pair your beans and rice according to ethnic recipes. For example, pinto beans and rice work well for a Mexican recipe, whereas adzuki or edamame and rice provide the basis for a Japanese meal, and kidney beans or lentils combined with basmati rice lays the foundation for an Indian theme.
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Spice up your beans and rice. Add cumin and smoked paprika to pinto beans and saffron to rice for a Spanish dinner. Wasabi, seaweed and sesame oil add flavor to a Japanese fried rice dish.
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Add vegetables. Mixing different vegetables with rice and beans make them more interesting and less monotonous, while also adding to the nutritional content of the meal.
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Vary the preparation style. Consider having rice with nuts and raisins for breakfast, or rice pudding for dessert. Cook the beans whole for a bean salad, mash them for a dip, or serve them in a soup. Wrap them in a tortilla or naan bread or serve them creamed over toast.
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Tips & Warnings
Variety is the key to a palatable bean and rice diet.
Purchase an inexpensive rice-cooker and crock-pot.
While beans and rice provide adequate protein, vegetables and fruit are still required to ensure your diet is healthy and balanced.
References
Resources
- Photo Credit healthy foods image by Steve Lovegrove from Fotolia.com
