If you are not accustomed to cooking food from scratch, it can be daunting. Here's an easy way to make a healthy, hearty meal by just opening a couple cans! OK, so you also need to boil some rice, but this is still an easy way to prepare rice and beans.
These two core ingredients are inexpensive, yet when combined, they provide a complete protein with all nine essential amino acids. These ingredients can also be seasoned many different ways, mixed with other vegetables, and store well as leftovers once prepared.
Equipment and ingredients
- Can opener
- Scraper spatula
- 2 sauce pans
- 2 serving spoons
- 1 cup rice
- 2 cups water or broth
- 1 15-oz. can of black beans
- 1 8-oz. can diced green chilis
- Additional seasonings to taste (see below)
Cooking rice
I boil water and rice at a ratio of 2:1. My Pacific Islander acquaintances say my method is wrong. They say put rice into a rice cooker or pot, and add water so it covers the rice to the height of the first knuckle on your middle finger. In any case, cook the rice until it has absorbed the water but not yet scorched. If you want to add flavor, you might try using broth instead of water. The better your rice, the less you may want such added flavor.
Two cups of water and one cup of rice was about right for my plans here. I have Basmati and Jasmine rice on hand, so I used Basmati because it was easiest to reach. My ways are mysterious indeed. White rice has a fairly high glycemic index, so substitute brown rice or the distantly-related wild rice if you prefer.
Cooking times may vary depending on your rice and water, but about 20 minutes is a good estimate for white rice varieties, and 30-40 minutes for brown or wild rice. You may want to use a lid until water boils so that step happens faster, but don't cook rice in a stovetop saucepan with the lid on. The starch causes water to boil over and make a mess.
Give 'er the beans!
Proper DIY chefs soak beans overnight, simmer them for hours on the stove, and season them with a secret blend of herbs and spices.
I didn't do that.
I opened a 15-ounce can of pre-seasoned black beans and poured it into a saucepan. Then I opened an 8-ounce can of diced green chili peppers and poured that on top. I stirred this simple mixture together and brought it to a simmer over medium heat while the rice cooked. Job done.
In hindsight, this could have benefited greatly from a good dash of hot sauce because the chilis were quite mild. The beans were pre-seasoned with salt and onion, but adding pepper and garlic might have also helped. A major benefit of cooking for yourself is learning what you like, and making things just the way you like them.
Note that while I did not drain and rinse anything for this recipe, sometimes you will need to first empty a can into a colander with a fine mesh and run tap water through it until the water runs clear.
And serve
Spoon rice into a bowl. Slop some beans on top. Done.
This dish pairs well with a garden salad, corn, or other dedicated vegetable dish for more fiber, vitamins, and minerals. I wouldn't add meat to this directly, but eating it alongside fried or baked chicken would work well.
I stored my leftover rice and beans separately, but when it came time to reheat them for lunch today, I poured the beans over the rice and microwaved the works together anyway.
Next steps
If this is your first step toward cooking for yourself, hopefully it was easy enough. Remember to turn off the burners on your range/cooktop.
Once you're used to this, you can experiment more. Try other beans and seasonings. Mix navy and pinto beans with a can of stewed tomatoes, a can of corn, and some sliced up sausage links for a quick stew, and serve rice on the side. There are recipes galore for cooking with canned vegetables, and this is a simple way to store food. Keep an eye out for sales, and stock up on what you like.
If you want to start cooking with dried legumes, I suggest lentils instead of beans for an easier introduction. Try my sorta-kinda mujadara, for example. Browse the web or visit your local library to find more recipes. You can cook at home, take control over your nutrition, and learn new skills while having fun!
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