Posts Tagged ‘Rice’

Halloween Rice & Black Beans

Sunday, October 29th, 2017

Every Halloween I like to post something I eat with orange and black ingredients. This year I am makingit super-easy because I am suggesting organic canned black beans (no BPA in the lining) if you don’t want to use dry beans. I usually soak and sprout all my beans, but I know most people don’t, so this is a shortcut for me.

Also, You can have more beans than rice or vice-versa. More beans means more protein, while more rice means more carbs. I also prefer basmati white rice (fluffier) over brown rice (less fiber in white rice), but you can also use brown rice if you prefer. Since there are grated carrots and scallions or onions in the dish, plus the fiber in beans, I am not worried about lack of fiber, especially since I will serve it with a fresh garden salad.

Utensils: strainer, can opener if using canned beans, larger pot for rice, small pot for beans, cutting board and knife, pastry brush or wax paper for brushing pot with oil.
Prep. Time: 10 minutes
Cooking Time: 20-30 minutes  (if using brown rice, need 25-30 min.)
Categories: Vegan (V), Gluten-Free (GF),  No Sugar Added (NSA)

Ingredients

1 cup cooked black turtle beans (one can)
1 cup cooked rice ( 1/2 cup dry=approximately 1 cup cooked)
water for rice*
1 grated, organic carrot (scrubbed well)
one small onion, one leek or 3-4 scallions sliced (mostly white part)
1-2 tablespoons olive oil or mac nut oil
cayenne pepper (optional)
salt to taste (optional)
Fresh avocado slices and/or sprouts for garnish (optional)
(Feel free to use other herbs, such as oregano, thyme, etc.)+

* I now cook my rice as I would pasta, with lots of water that I then drain off to reduce the amount of arsenic in some rices. I also rinse the cooked rice with warm water before and after it is cooked.
+ I purchased a rice mixture with wild rice and herbs from Trader Joe’s and that worked well. Looks like “confetti” rice.

Directions

  1. Remove the beans from the can and warm in a small pot. At the same time, cook rice in more than enough water to cover about 15 minutes for white rice and 25 minutes for brown rice. (If using sprouted beans or dried beans that you soaked, they can cook in a pot next to the rice pot and may take even longer than the rice, so start cooking these first or ahead of time, if using.)
  2. While the (canned) beans are being warmed and the rice is cooking, wash and grate the carrot and slice the onion/leek/scallion. (You should also have time to make a tossed salad.)
  3. When the beans are warm, drain and rinse. Set them aside in the pot you used to warm them.
  4. When the rice is cooked, drain and rinse well with warm water. Wash and dry pot and then brush with one tablespoon oil. Place rice back in pot. Add the drained beans back to the larger pot with the rice and place on a very small flame to stay warm, adding another tablespoon of oil. Mix gently.
  5. Add the grated carrot, then onion/leek/scallions and herbs or spices to taste. Again, mix gently. Serve warm. (You may also transfer all of this to a lightly oiled pan and warm the dish in the oven.)


    Here is the dish in an orange bowl for single servings

    Variations:
    1. You may want to add one ear of corn, shucked, and cooked for additional color. (I did.)
    2. Feel free to add sliced, green olives or dried tomatoes.
    3. You can also use this mixture as a filling for making a wrap using    tortillas.
    4. If you are not a vegan or have no sensitivity to dairy, you can also add grated cheese of your choice.

 

Grilled Veggies for Cinco de Mayo

Tuesday, May 5th, 2015

While I was in California and Nevada, visiting offspring, we ate at a Mexican restaurant on our way from San Luis Obispo, CA to Reno, NV. The dish was grilled veggies with rice and refried pinto beans. I liked the idea of the recipe more than the food itself because there were too many onions, the beans were pureed, and I think the rice may have been fried. When I was in Reno I remade the dish at my son’s and daughter-in-law’s and liked this version better: healthier & tastier. I hope you do, too. Thanx to son Ira and his wife, Samantha, for taking the photos.

Grilled Veggies with Rice & Beans

Utensils: Measuring cup, cutting board & knife, cooking pan, pot for rice, pot for beans, large serving plate.
Prep Time: 20 minutes
Cooking Time: 30 minutes
Categories: GF, Sugar Free, Vegan (unless you add grated cheese to the dish as an option)

Ingredients

4-5 cups of any of these (organic) veggies: sliced onions (crescent shaped), yellow summer squash (1), green zucchini (1), sliced mushrooms (6-7),  & sliced red bell pepper (1) one-two garlic cloves or one shallot, peeled & sliced
one ripe avocado, peeled & sliced (optional) and/or whole olives (optional)
olive oil or macadamia oil (2-3 Tbl.)
salt, pepper & cayenne pepper to taste
1- 2 cups cooked white or brown rice with water or soup stock (See #1 below for options)
one cup or one can organic black beans (no BPA in can lining; try Eden foods brand)
Romaine (organic) lettuce, washed and and cut into thin strips, crosswise.

Directions

1. Cook rice according to package directions (2 times the water or stock as the grain) and allow to cook while you make veggies. (I use twice as much liquid as the traditional recipe calls for and cook the rice like pasta, draining off the water when rice is soft, 15-25 minutes, depending on type of rice and your taste preference.)

2. While rice is cooking, preheat oven to 375 or 400 degrees. Spread one-two Tbl. oil onto cookie sheet or baking pan. Cut and slice veggies into bite-sized pieces. (I make onions into crescents, slice squash & zucchini crosswise, slice the mushrooms crosswise, and make the bell pepper into lengthwise slivers after removing stems, seeds, and white membranes.)

These are the veggies before putting  in the oven, They do shrink, so 4-5 cups may yield only 3 cups when cooked; thus, don’t be afraid to use lots of good-for-you veggies.

3. Place cut veggies on oiled cookie sheet. Toss with oil (1-2 Tbl.)  and add salt, pepper, and cayenne to taste. Bake in hot oven (375 to 400 degrees) for about 20 minutes, turning once. Then place oven on broil setting and broil for about 2 minutes veggies will get crisper around the edges. (For even crispier veggies, broil longer but watch carefully so veggies don’t burn. Or for no crispness, omit this step.)

4. In the meantime, while rice is cooking and veggies are baking, heat up black beans in a small sauce pan with enough liquid to avoid burning. (I generally soak black beans overnight and cook the next day, but when I was in Reno and did not have access to soaking beans in our hotel, I used my daughter-in-law’s organic black beans in a can.) Also, wash, dry and slice the Romaine lettuce into strips.

5. When the veggies are done, line the platter with the lettuce. Place cooked veggies in middle and rice and drained beans along the sides, with sliced avocado and/or olives in between rice & beans. Alternately, you can serve the rice and beans in separate bowls. Serve hot.

Variations: Using tortillas, place a little of each of the food items in the center of the corn tortilla, fold two sides in and then roll tightly.  Add grated jack cheese or other of your choice on top of the veggies. If you want the cheese to melt, add the cheese when the veggies are first taken from the oven and are still very hot. If you don’t want a wrap, you can also garnish the dish with baked corn chips for a crunchier taste or use a hard shell tortilla and fill it with veggies, rice & beans. Any way you make this, it’s still a celebration of The Good Taste of Health (my motto) for Cinco de Mayo.