Rice and Beans

Did you know?

Some sort of legume and cooked whole grain is the ancestral diet for most of the world.


Modified from Rip Esselstyn, Engine 2 Diet

Serves: 3-4        

Prep time: variable, depending on ingredients desired  

Cook time: 10 minutes, if beans and rice are precooked


Ingredients:

4 cups cooked (or two 15 ounce cans rinsed and drained) black, red or pinto beans

1-1 ½ cups of water or low sodium vegetable stock

1 tablespoon Bragg Liquid Aminos or low sodium soy sauce or tamari

1 teaspoon chile powder (more or less to taste)

2 cups / 1 can of diced tomatoes

1 cup corn, fresh, frozen or canned

1 cup red, yellow or green pepper, fresh or frozen, chopped

3 cups cooked brown rice, or other whole grain (quinoa, barley, spelt, wheat berry, etc.)


Optional ingredients

Onion, chopped

1 can water chestnuts, drained

Hot peppers diced or whole

Cilantro, chopped

Avocado as a garnish on top, sliced of diced

Salsa / hot sauce as a garnish on top


Prepare

1.     Heat beans, water / vegetable stock, liquid aminos / soy sauce / tamari, and chile powder.

2.     Other ingredients can be placed in separate bowls to add on top as desired in a buffet style, or mixed in and heated to have a 1 pot meal.




See the Healthy Recipes and Shopping Guide for details!


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Lifestyle Medicine

at 

Memorial Health System

serving Marietta, Ohio 

and the surrounding region!

 

Email: livememorialwell@mhsystem.org

Office: 740-592-4229

FAX: 740-592-4010

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© David Drozek 2014