Photo: Marco Verch. Source
Ah, beans and rice - the perfect pair! Together they make a complete protein. Add in a hearty amount of veggies and spices and you have yourself a delicious and well balanced meal. Beans are rich in iron, plant-based protein, vitamins, minerals, and fiber. Eating beans regularly has been shown to reduce cholesterol, regulate blood sugar, lower inflammation, and increase beneficial strains of gut bacteria. While white rice gets a bad rap, it's a healthy food in moderation, and a staple in the diets of millions around the world. White rice is easy to digest, provides fast energy, and cooks quickly. This recipe can be made with brown or wild rice as well.
As a added bonus, nearly every ingredient in this dish contains anti-inflammatory properties. Right on! There are so many ways to make this recipe your own. You can get as creative as you'd like, and have a new meal every time. And now, onto the recipe!
One Pot Rice, Beans, and Veggies (Vegan, Gluten-free)
Prep time: 25 mins
Cook time: 30 mins
Total time: 1 hr
1 cup basmati or jasmine rice, rinsed
2 tablespoons extra virgin olive oil or avocado oil
2 cloves garlic, pressed
2 teaspoons ground cumin
1 teaspoon paprika
2 teaspoons dried oregano
1 can (15.5 ounce) fire roasted diced tomatoes (or 2 large fresh tomatoes, diced)
1 can (15.5 ounce) black, red, or pinto beans, drained and rinsed
1 medium onion, diced
1 red pepper, diced
1 cup carrots, diced
1 red pepper, diced
2 cups of spinach
1 fresh lime
1 ripe avocado
Fresh cilantro (or parsley if you're not a fan of cilantro)
Pinch of sea salt
Pinch of ground black pepper
Optional: For a little kick, top with your favorite hot sauce, or mix in 1/4 teaspoon chili powder.
For extra sweetness, add 1 cup of diced pineapple or mango to the mix, or add 1 teaspoon of coconut aminos. For extra protein and cheesy flavor without the dairy, sprinkle with Bragg nutritional yeast.
Have your ingredients ready? Great! Let's get cooking!
Make the rice: Bring 2 cups of water to a boil in a saucepan. Rinse rice and add to water until it comes to a boil. Reduce heat to medium-low, cover, and simmer until rice is tender, and liquid has been absorbed, about 15 minutes. Remove from heat and keep covered.
Chop all veggies, open bean and tomato cans, drain and rinse beans, and set out spices.
Heat a medium saucepan over medium heat with a drop of water (so oil doesn’t burn). When water starts to bubble, add oil, followed by onion. Sauté onion until soft, about 5 minutes.
Add pepper, carrots, and spinach and sauté for 3-4 minutes
Add beans and tomatoes, followed by garlic, cumin, paprika, and oregano, salt, pepper, and cilantro, and cook for about 5 minutes, stirring occasionally.
Add rice into beans and veggies, and mix until combined.
Plate and top with cilantro, fresh squeezed lime, and avocado slices. Add your choice of hot sauce, coconut aminos, nutritional yeast, and/or dairy-free cheese. Enjoy!
Have you made this recipe? I'd love to hear how it turned out, and how you made it your own. Please share your experience in the comments below. If you enjoyed this recipe, please share with your friends! :)