- Food and Cooking
Vegetarian or Vegan Crockpot Recipe: Navy Beans And Rice
This easy recipe is healthy, low fat and delicious. My kids usually eat several bowls full.
You can put it in the crockpot in the morning and have a healthy and hearty meal ready when you come home.
Just be sure to soak the navy beans the night before and you'll be ready to go!
- 1 Pound (16 ounces) Dried Navy Beans
- 5 Cups Vegetable Broth
- 1 and 1/2 Cup White or Brown Rice
- 4 Whole Carrots
- 1 Medium Onion
- Sprig Rosemary
- 1 Bay Leaf
- 1 tablespoon Thyme
- To Taste Pepper
- To Taste Salt
- Soak the navy beans overnight according to package. Drain soaked beans in a collander and rinse. Pour beans into ready crockpot.
- Add vegetable broth
- Turn on Crockpot while you prepare other ingredients.
- Peel carrots and cut into thin, circular slices. Add to crock pot.
- Peel and dice onion and add to the beans and carrots.
- Add bayleaf, sprig of rosemary and thyme. Note: If you prefer, you can put the bayleaf and rosemary into a mesh cooking bag and then add it to the pot.
- Add rice and stir.
- Add one cup of water and cover.
- Cook on low for 8 hours.
- Add salt and pepper to taste.
- Ready to serve immediately. Be careful. It's hot!
|Serving size: 1 Cup|
|Calories from Fat||18|
|% Daily Value *|
|Fat 2 g||3%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 69 g||23%|
|Sugar 6 g|
|Fiber 16 g||64%|
|Cholesterol 0 mg|
|Sodium 512 mg||21%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Nutritional Reference Points
- Very low in saturated fat
- No cholesterol
- High in dietary fiber
- High in manganese
- High in thiamin
- High in vitamin A
- Very high in vitamin B6
- Quick Soak
If you have forgotten to soak the beans the night before, you can quick soak them in the morning.
Add beans to about 5 cups of water. Bring everything to a boil. Cover the boiling pot and remove from heat.
Allow beans and water to sit for 45 minutes to an hour.
Drain in a collander.
Continue with recipe.
This recipe lends itself very well to subsitutions.
- Don't have an onion?
Try adding some celery and a little onion powder.
- Don't like rice?
Peel and cut 2 medium sized potatoes into cubes and add them instead.
- Want a different bean?
Try a pound of lima beans or Great Northerns instead.
- Reducing gassiness
If gas bubbles are an issue when you eat beans, there are ways to ease the discomfort.
- Be sure to discard the soak water from the beans and rinse the beans thoroughly.
- You can soak the beans with a bit of vinegar as well.
- Add beans to your diet gradually. If you haven't been eating a lot of beans, you should try adding them to your diet slowly, in combination with other foods. Once your body gets used to beans, the gas problems will reduce.
- Eat with bread. Adding a bit of bread to a meal with beans will help soak up some of the gas bubbles and reduce discomfort.
The final dish should have a thick, soup consistency. Serve with crusty bread or a multigrain roll.
My family likes to sprinkle cheese on the top. Adding cheese may satisfy the pickier eaters in your family.
Try Kraft Fat-Free Shredded Cheddar or Sargento Reduced Fat Shredded Sharp Cheddar.
Storage and Freezing Ideas
This dish stores well in tightly-sealed containers.
You can also freeze it for up to three months.
- Time Saving Tip
Divide leftovers into single serve containers or freezer bags. Then you have a quick and easy lunch that's healthy and delicious.
If you're watching your spending (and who isn't these days), this recipe provides a very inexpensive alternative.
The ingredients all together can typically be bought for under $20. Coupons or Buy One Get One Sales make it an even better deal.
Beans, in general, are a perfect food, combining high nutrition, fiber and vitamins at a bargain price.
Did You Know?
Beans are considered one of the perfect foods.
Dietary experts suggest we eat at least three cups of beans a week!
Beans have been shown to help you lose weight and prevent diseases.
Adding beans to your diet is cheap, easy and good for you!
Navy Beans and Rice is great dish to start you on the path to healthy eating.
It is easy to make and nutrient dense.
This dish is perfect to make for vegetarian friends or family members.
It is also great for vegetarian night or flexitarians