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Cheap Healthy Meals: Red Beans and Rice Recipe
Moma's Red Beans and Rice
Red Beans and Rice
If someone asked you to name the cheapest or most frugal meal, you might answer "rice and beans." It is true - rice and beans do not cost much, but they can make a delicious and healthy meal.
You may be that struggling student surviving off of ramen noodles (watch the sodium!) or pasta and cheap tomato sauce (where's the protein?). Or you may be at the end of the month with a paycheck wearing thin. You may just be looking for an inexpensive family meal to get through the week. Or you may be tired of seeing all your money go into the gas tank or for expensive groceries. Whatever the case, try this savory, comforting meal of rice and beans, and you might be surprised to find what a rich meal it really can be.
Red Beans Nutrition Facts
|Serving size: 1/4 cup dry beans (36g)|
|Calories from Fat||0|
|% Daily Value *|
|Fat 0 g|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 23 g||8%|
|Sugar 1 g|
|Fiber 16 g||64%|
|Protein 8 g||16%|
|Cholesterol 0 mg|
|* 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.|
Health Benefits of Red Beans
The small red bean packs in so many good things for the body that it would be a shame to ignore them. Also known as Mexican red bean or red chili bean, small red beans have the following health benefits:
- very rich in antioxidants (more than blueberries)
- high in protein
- high in iron
- high in fiber
- low fat
- low sodium
- no cholesterol
- easy to digest
So, don't make the mistake of overlooking the simple red bean for future meals. My mother's recipe below will make you appreciate the simplistic, but tasty, red beans and rice.
- 1 pound dry small red beans, rinsed and sorted
- 4 cups water
- 1/4 cup Wylar's chicken granules
- 1/4 cup olive oil
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon thyme, crushed
- 1/2 teaspoon rosemary, dried
- 1/2 teaspoon Creole Seasoning
- white rice, cooked
- garnish: green and yellow pepper, finely diced
Step-by-Step PhotosClick thumbnail to view full-size
Southern Rice Steamer PotClick thumbnail to view full-size
How to Make Moma's Red Beans and Rice
- Fill a large pot with water and red beans. Bring to a boil for 3 minutes, remove from heat, and cover. Let sit 3 hours.
- Drain beans in colander.
- Put beans back in pot with the chicken granules, oil, and seasonings.
- Simmer for 4 hours with pot top open a little.
- You will need to add some water 3-4 times while cooking. Keep beans just covered with liquid and be sure not to let them dry out. You want the beans to remain intact and a nice gravy to form.
- Serve over hot white rice and top with green and yellow peppers. Diced onions may be used as well for a garnish.
- Add a side salad to complete the meal.
- Substitutions: You can substitute 2 teaspoons of fresh rosemary if you have it. For an even healthier option, substitute brown rice or a mix of half white and half brown rice
- Slow-cooker version: Place 7 cups of water and the rest of the ingredients in a 4 quart crock pot and cook on high for 7 hours. You will not have to pre-soak the beans. Keep checking the beans, though, to make sure they don't get mushy.
- Note: The red beans freeze very well.