When you combine U.S.-grown rice and beans, you get a nutrient-packed, delicious meal!
This dynamic duo has a lot in common…
- Both are essential ingredients in classic dishes around the globe
- Great value — low cost and high nutrition pro- vide value you can’t beat!
- Complementary protein — when eaten togeth- er, rice and beans provide all essential amino acids and deliver complete high quality plant- based protein
- Both pair well with vegetables and other healthy foods and are easy to prepare
Rice and beans are among “Foods to Increase” in the 2010 Dietary Guidelines for Americans
RICE
U.S.-grown rice has low calories with no sodium, cholesterol or gluten, contains only a trace of fat and has no trans fat or saturated fat. Rice has over 15 vitamins and minerals including folic acid and provides energy. Brown rice is a 100% whole grain food, and one cup cooked brown rice = 2 of the 3 daily whole grains servings recommended in the Dietary Guidelines. Whole grains may reduce the risk of heart disease, diabetes and certain cancers and aid in weight management.
BEANS
Beans are low calorie, cholesterol-free, low in sodium, virtually fat free, and are excellent sources of protein, potassium, fiber and folate — important for women of child-bearing age. Beans aid in weight and diabetes management. The Guidelines state that because of their high nutri- ent content, beans are “unique foods” that may be considered as both a vegetable and a protein.
At least 2 ½ cups of vegetables and fruits a day are recommended. A ¼ cup of dry beans when cooked equals 1 ounce equivalent of a protein food.
Beans come in many varieties and are widely available as canned or dry-packaged. One 15– ounce can of beans equals 1 ½ cups of cooked dry beans. For many recipes, one type of beans can often be substituted for another, and canned beans may be used in place of the same amount of cooked dry beans.
Basic Preparation of Rice & Dry Beans
RICE
For best results, follow package directions. Basic cooking directions:
White Rice: Combine 1 cup white rice and 2 cups of water in a 2- to 3-quart saucepan. Bring to a boil, stirring once or twice. Reduce heat; cover and simmer 15 to 20 minutes or until tender. Makes 3½ cups.
Brown Rice: Combine 1 cup brown rice and 2½ cups of water in a 2- to 3-quart saucepan. Bring to a boil, stirring once or twice. Reduce heat; cover and simmer 30 to 40 minutes or until ten- der. Makes 3½ cups.
Tip: Rice cookers make perfect rice with no-tend
DRY BEANS
For best results, follow package directions.
Most dry beans will cook within 1 ½ to 2 hours on the stovetop, or 20 to 30 minutes in a pres- sure cooker. You can also soak beans overnight to hydrate them and shorten the cooking time.
Soaking beans must be kept in a cool place, or in the refrigerator to avoid any fermentation tak- ing place. Before soaking, wash them several times in cold water and remove any damaged or split beans. Do not cook different varieties together.
