Some Rice & Bean Info:

 

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 rec- ommended in the Dietary Guidelines. Whole grains may reduce the risk of heart disease, dia- betes 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 ten

der. 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,

3 Bean Chili with Rice

 

1 tablespoon canola or vegetable oil

1 medium green bell pepper, chopped

1 medium onion, chopped

3 cloves garlic, minced

2 tablespoons chili powder

1 teaspoon ground cumin

1 (14½-ounce) can Mexican-style or plain diced tomatoes, undrained

1 (15-ounce) can kidney beans, drained and rinsed (1½ cups cooked kidney beans)

1 (15-ounce) can pinto or pink beans, drained and rinsed (1½ cups cooked pinto beans)

1 (15-ounce) can black beans, drained and rinsed (1½ cups cooked black beans)

1 cup frozen or canned whole-kernel corn,

drained

cups hot, cooked brown or white rice since each variety has a distinct cooking time.

1. Heat oil in 3-quart saucepan over medium- high heat. Sauté green pepper, onion and garlic for 5 minutes or until tender. Stir in chili powder and cumin; heat 1 minute.
2. Add tomatoes, beans and corn; stir well. Bring to a boil. Reduce heat; cover and simmer 10 minutes, stirring occasionally, or until beans are tender. Serve with rice.

Makes 8 (1½-cup) servings

Curried Chickpeas with Rice

 

Makes 8 servings

1 tablespoon canola or vegetable oil 1 small onion, sliced

1 small green bell pepper, sliced

2 cloves garlic, minced

2 teaspoons curry powder or garam masala

½ teaspoon ground cumin

1 (8-ounce) can tomato sauce

1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed (1½ cups cooked chickpeas)

¼ teaspoon salt (optional)

4 cups hot cooked brown or white rice

 

1. In large skillet, heat oil. Sauté onion, pepper and gar- lic 5 minutes or until tender. Add curry powder and cum- in; cook 1 minute or until aromatic.
2. Add tomato sauce and heat to simmering. Add chick- peas; continue cooking over medium-low heat 5 to 10 minutes or until chickpeas are tender. If desired season with salt. Serve with rice.

Each serving provides 170 calories, 5 grams protein, 3 grams fat, 32 grams carbohydrate, 4 grams dietary fiber, 0 milligrams choles- terol and 180 milligrams sodium.

 

Southwest Black Bean & Brown Rice Salad

 

Makes 8 (3/4-cup) servings

1/3 cup oil and vinegar dressing

½ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon black pepper

Red Beans and Rice

 

Makes 8 servings

½ pound fully-cooked smoked sausage, cut into ¼-inch slices

1 medium onion, chopped

1 medium green bell pepper, diced

2 cloves garlic, minced

2 (15-ounce) cans small red beans,* drained and rinsed (3 cups cooked small red beans)

1 (15-ounce) can tomato sauce

½ teaspoon Cajun or Creole seasoning

½ teaspoon ground black pepper

¼ teaspoon ground red pepper or hot pepper sauce

(optional)

4 cups hot cooked brown or white rice

1. Spray large saucepan or Dutch oven with non-stick cooking spray. Sauté sliced sausage until lightly browned. Add onion, pepper and garlic; cook, stirring occasionally, until tender.
2. Add tomato sauce, beans, Cajun seasoning, black pepper and ground red pepper, if desired. Simmer 15 to 20 minutes or until beans are tender. Serve with rice.

*Pink beans, pinto beans, or kidney beans may be substituted.

Each serving provides 250 calories, 12 grams protein, 2 grams fat, 46 grams carbohydrate, 9 grams dietary fiber, 10 milligrams cho- lesterol and 450 milligrams sodium.

Resources:

Visit USA Rice Federation www.usarice.com/consumer Visit U.S. Dry Bean Council www.beansforhealth.com USA Rice Federation

4 cups cooked brown or white rice

1 (15-ounce) can black beans, drained and rinsed (1½ cups cooked black beans)

1 small red bell pepper, diced 1/3 cup sliced green onions

2 tablespoons chopped cilantro or parsley 2 tablespoons Lime wedges (optional)

 

1. In large bowl, combine dressing, cumin, salt and pep- per; mix well. Stir in rice, black beans, red pepper, green onions and cilantro; mix well. If desired, serve with lime wedges.

Each serving provides 180 calories, 4 grams protein, 6 grams fat, 29 grams carbohydrate, 4 grams dietary fiber, 0 milligrams choles- terol and 170 milligrams sodium.