If you enjoy beans and rice but wish they were more flavorful, then read on.
I have several bean and rice recipes that are perfectly good, but they don’t compare to the one I will share in this article. It was one of the first dishes I made more than 10 years ago when I adopted a vegan lifestyle. I started with “The Forks Over Knives Plan,” by Alona Pulde and Matthew Lederman, which helped me transition from the “standard American diet” to healthier foods. I tried almost every recipe before moving on to another cookbook. My copy is now falling apart because I still use it almost every week.
I’m always looking for easy recipes — meals without special ingredients or long cooking times. This one still has “very good” written in the margin. You won’t be disappointed either.
This recipe will keep you full for hours, and you can spice it up with some red pepper flakes for added depth of flavor.
Grains come in various forms besides rice: quinoa, barley, oats, bulgur, and millet. Each grain has its own flavor and keeps its shape in various recipes. Most grains absorb the seasonings easily. In my opinion, quinoa is the most versatile. It works especially well in summer salads, and there are countless ways to prepare it.
Quinoa is a seed used like a grain. It’s gluten-free, rich in fiber, minerals, and antioxidants, and it contains all nine essential amino acids, making it a complete protein. In other words, it is filling, flavorful, and healthy.
Don’t hesitate to substitute one grain for another in your recipes. Experimenting will help you discover which grains work best in different dishes. You can’t lose. You may have to adjust the cooking time for the grain portion of the recipe, so look it up before you start. Some grains take longer than others to cook to perfection.
A few tips before you begin:
Red beans and quinoa
Makes about 10 cups
Ingredients:
1 large onion, chopped
1 green bell paper, seeded and chopped
2 stalks celery, chopped
2 tablespoons minced garlic
1 tablespoon dried thyme
3 cans kidney beans, rinsed and drained
4 cups vegetable broth
2 cups quinoa, rinsed
Sea salt and freshly ground black pepper
1 teaspoon red pepper flakes to taste (optional)
Directions:
(This article was updated to replace a photo.)
Cindy Gewecke has been a vegan for over 10 years. She enjoys gardening, and loves dancing, golf and volunteering. For questions or comments regarding the Vegan Community of Eastern Iowa, email veganeasterniowa@gmail.com or visit www.veganeasterniowa.org.
This article originally appeared on Ames Tribune: Are beans and rice too bland? Try this instead | Vegan Column
Reporting by Cindy Gewecke, Special to the Press-Citizen / Ames Tribune
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