Rice and Beans

Did you know?

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


Rice and Beans

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!


Are you ready for health?

Lifestyle Medicine

at 

Memorial Health System

serving Marietta, Ohio 

and the surrounding region!

 

Email: livememorialwell@mhsystem.org

Office: 740-592-4229 (option 4)

FAX: 740-592-4010

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© David Drozek 2014