Black Beans and Soaked Brown Rice

These black beans and brown rice are both high in fiber and together make a complete protein and are completely vegan. Often beans and rice can be bland and boring, but these are anything but. And with an array of toppings (and a little bit of planning ahead), it’ll become your favorite week night, low budget, nutritious dinner.

Black Beans and Brown Rice

Several years ago, I was introduced to the delicious world of black beans by a friend who had lived in Brazil for a couple of years. Until then, I’m not sure I’d ever tried them. Well, maybe other than at Chipotle or CafĂ© Rio. So after eating a filling-but-not-full dinner at their house of home cooked black beans and rice, I decided I needed it in my life.

Black Beans and Brown RiceAfter a lot of researching authentic and not-so-authentic recipes, I started to figure out what worked for me and what didn’t. I needed something that was really flavorful while being vegetarian/vegan, cost effective, eliminates phytic acid as much as possible, and easy to make. And I think I’ve come with that solution for you. This recipe takes a little thinking in advance, but only enough to dump the dried rice beans in one bowl, the rice in another, cover with warm water, and leave it on the counter. The next day you pretty much dump it in the slow cooker and rice cooker and leave. (If you don’t have a rice cooker or slow cooker, look here and here for stove top cooking methods) Not too bad, right? And leftovers freeze really well so you can make a bunch now and have an easy peasy dinner for another day.

Black Beans and Brown Rice

I make this dish probably weekly and we never get tired of it. And with proper soaking of the rice and beans, there’s no resulting discomfort or bloating that’s often associated with brown rice and especially beans. 

Black Beans and Soaked Brown Rice
Serves 6
Packed with protein, fiber, and soaked for maximum nutrient absoprtion, these flavorful black beans and soaked brown rice will become a week night staple in your home.
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940 calories
153 g
42 g
26 g
29 g
11 g
792 g
2421 g
9 g
0 g
12 g
Nutrition Facts
Serving Size
792g
Servings
6
Amount Per Serving
Calories 940
Calories from Fat 222
% Daily Value *
Total Fat 26g
40%
Saturated Fat 11g
57%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Cholesterol 42mg
14%
Sodium 2421mg
101%
Total Carbohydrates 153g
51%
Dietary Fiber 20g
81%
Sugars 9g
Protein 29g
Vitamin A
19%
Vitamin C
44%
Calcium
22%
Iron
35%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the beans
  1. 1 pound dried black beans
  2. about 1/2 cup acid (fresh lemon juice or raw apple cider vinegar are best)
  3. Enough dechorinated water* to cover the beans completely by 2 inches for soaking, and again for cooking
  4. 1 piece of kombu (roughly 6 inch square piece)
  5. 1 tablespoon sea salt
  6. 2 large onions, diced small
  7. 5 garlic cloves, smashed and roughly chopped
  8. 2 tablespoons raw apple cider vinegar
For the rice
  1. 3.75 cups (5 rice cooker cups, if using a rice cooker) long grain brown rice
  2. 4 cups very warm water, preferably purified and dechlorinated* (for soaking)
  3. 1/2 cup acidic medium (fresh lemon/lime juice or raw apple cider vinegar)
  4. 4 cups water, preferably purified and dechlorinated (for cooking)
  5. 1/4 cup ghee, avocado oil, coconut oil, or olive oil
  6. 1 onion, minced
  7. 2 garlic cloves, minced
  8. 3 teaspoons fine sea salt, seperated
For serving
  1. avocado, sliced
  2. tomatoes, diced
  3. green onions, sliced thinly
  4. cilantro
  5. sour cream or whole milk yogurt
Instructions
  1. The night before you plan to eat the beans and rice for dinner, put the beans and rice in separate large bowls. For the beans, cover with warm water by 2~4 inches and add 1 tablespoon of acid for every cup of water used. For the rice, cover with 4 cups warm water and 1/2 cup acid. Let soak overnight or up to 24 hours.
  2. In the morning, drain and rinse your beans. Add them to the crock of your slow cooker, cover with water by 2~4 inches, add the onion, garlic, 2 tablespoons of vinegar, and kombu. Turn on high heat and let cook for 4~6 hours until tender but not mushy. Once cooked and the heat is turned off, add the salt and let steep for 30 minutes to an hour.
  3. Meanwhile, heat a large skillet over medium heat with the ghee or oil. Add the onions, garlic and a teaspoon of salt and sauté until soft and translucent. Drain and rinse the rice and place in the bowl of a 5 cup capacity or larger rice cooker. Cover with water to the 5 cup brown rice line, add the remaining salt and the cooked onions and garlic, making sure to scrape out all of the browned bits and oil/ghee. Turn on the rice cooker and cook as usual.
  4. To serve, Place desired amount of rice and beans in a bowl and serve with your favorite toppings.
Notes
  1. *to dechlorinate and purify water, simply boil for 20 minutes and let cool to room temperature.
  2. Both the rice and beans freeze well, so make a lot and save for later.
beta
calories
940
fat
26g
protein
29g
carbs
153g
more
Scratch Eats http://www.scratch-eats.com/
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