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So Vegan Rice N’ Beans

 

This is my creation which is based on the popular New Orleans rice and red beans.This beloved dish is said to have originated with African-American cooks on Louisiana plantations. It was often made on Mondays (laundry day) because the one-pot meal could be seasoned with Sunday’s ham bone and left to simmer for hours. When the laundry was done, so was dinner. Well, no ham bones here, but a very healthy and hearty meal, easy to make and packed with anti-oxidant! In addition, beans are high in protein (between 8 and 15 grams) irons (22% of daily value). Brown Rice is rich in fiber and Selenium, and avocado is power fruit to make this recipe a winner!

Good news for pressure cooker fans: both the beans and the rice can be prepared in a pressure cooker! I only have one cooker and cook rice in a regular pot while beans in the pressure cooker. The whole process takes about an hour (rice in about twenty-five minutes). I like to soak the beans for a few hours, but it is totally optional.

All organic ingredients:

  • 1 cup of dry red kidney beans (3 cups of water)
  • ½ cup of brown rice to 1 cup of water
  • ½ avocado
  • Greens (spinach, kale or any other dark leafy greens)

Directions:

Beans

Before cooking, discard any broken beans or bits debris. Rinse beans and drain. Beans may be soaked overnight, but the pressure cooker allows you to cook beans without presoaking. You may add garlic, celery, sprigs of fresh herbs or a bay leaf may be added for additional flavor. I use paprika, cayenne and cumin for seasoning – do not salt before cooking as salt inhibits cooking.  Cook using “High Pressure” for 25 minutes (soaked) and 35 minutes for un-soaked beans, followed by the Natural Pressure Release.

Rice

In the meantime, rinse rice and mix with water, bring to boil, lower the heat and simmer for 20 minutes.

Greens

You can use fresh salad, or as I did: In a sauté pan over medium-high heat, warm the oil. Add the spinach and cook for 3 minutes.

Garnish with love and avocado!

 

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This entry was posted on Saturday, May 26th, 2012 at 8:15 am and is filed under Food, Uncategorized, Vegan. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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