Budget food- Rice and Beans
September 2nd 2008 09:19
As my grocery bill keeps reaching new and amazing heights, and with the constant media bombardment saying we should all be eating less processed foods I have become a keen advocate of the humble rice and beans - a dish that costs only a few buckaroonies to make, tastes good and is like totally good for you!
(for the grammar Nazi's out there, I used 'like' in the previous sentence in an intentionally ironic way)
Let's start with the beans. I prefer the dried type myself- not only are they cheaper, but I personally find them somehow cleaner than the tinned variety. For making rice and bean dishes good one to go for are black eyed peas or red kidney beans. Soak them overnight and freeze any left overs that you don't use.
Rice. Remember when there used to be just one type around? That said, I like a more glutinous rice (such as aborrio) when making rice and beans. But as I am also a big advocate of improvising with whatever you have in the cupboard - so make do with whatever you have on hand.
The ratio to rice and beans works well at one to one (e.g. one cup of rice to one cup of beans).
How to make the magic of rice and beans happen -
Get a large stockpot, and over a medium heat add some oil and a diced onion
when the onion is golden, add a cup of rice
Stir the rice around to soak up some of the oil
Add a cup of liquid to the rice (this can be stock, wine or water), when it has been absorbed add another cup of liquid
Throw in the beans (either tinned, freshly soaked or if you have soaked and frozen, you can use them straight from the freezer), some crushed garlic, some herbs (paprika and oregano work well)
Continue stirring (making sure to scrape up from the bottom to stop the mixture sticking and burning)
Continue adding liquid until the rice has absorbed it all and has cooked (the amount of liquid you need will depend on how much rice you use)
Season and sprinkle with some grated cheese
Voila - Rice and beans for dinner (and lunch and dinner again the next night - this freezes well)
If you omit the oregano and cheese, try adding a handful of fresh chopped corriander to the mix just before serving - and give it a dollop of sour cream.
Another way to get more veggies in your diet is by adding some chopped up capsicum or carrot to the mix, and not to mention frozen peas.
The beauty of this dish is that it is a one pot recipe - so less washing up!
(for the grammar Nazi's out there, I used 'like' in the previous sentence in an intentionally ironic way)
Let's start with the beans. I prefer the dried type myself- not only are they cheaper, but I personally find them somehow cleaner than the tinned variety. For making rice and bean dishes good one to go for are black eyed peas or red kidney beans. Soak them overnight and freeze any left overs that you don't use.
Rice. Remember when there used to be just one type around? That said, I like a more glutinous rice (such as aborrio) when making rice and beans. But as I am also a big advocate of improvising with whatever you have in the cupboard - so make do with whatever you have on hand.
The ratio to rice and beans works well at one to one (e.g. one cup of rice to one cup of beans).
How to make the magic of rice and beans happen -
Get a large stockpot, and over a medium heat add some oil and a diced onion
when the onion is golden, add a cup of rice
Stir the rice around to soak up some of the oil
Add a cup of liquid to the rice (this can be stock, wine or water), when it has been absorbed add another cup of liquid
Throw in the beans (either tinned, freshly soaked or if you have soaked and frozen, you can use them straight from the freezer), some crushed garlic, some herbs (paprika and oregano work well)
Continue stirring (making sure to scrape up from the bottom to stop the mixture sticking and burning)
Continue adding liquid until the rice has absorbed it all and has cooked (the amount of liquid you need will depend on how much rice you use)
Season and sprinkle with some grated cheese
Voila - Rice and beans for dinner (and lunch and dinner again the next night - this freezes well)
If you omit the oregano and cheese, try adding a handful of fresh chopped corriander to the mix just before serving - and give it a dollop of sour cream.
Another way to get more veggies in your diet is by adding some chopped up capsicum or carrot to the mix, and not to mention frozen peas.
The beauty of this dish is that it is a one pot recipe - so less washing up!
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