🏋🏻♀️⛹🏻♀️Fit To Eat!😋
Red Beans and Rice is the perfect combination of comfort food and healthy food. It’s easy to prepare, fills you up and is filled with all the good things we need to eat more of (or at least I do). This version is very low fat too. Best of all, you can make a huge pot of Red Beans and Rice vegan and gluten-free for just a few dollars. You can’t beat that! I love this version, which is a cross between the popular Louisiana style and the South of the Border style. Served with Brown rice and topped with purple onion, cilantro and lots of ripe avocado. You’re going to swoon! 💕
Brown Rice or White Rice
I have to admit, I’ve rediscovered my love of brown rice. Here’s the truth. If I’m given the option of white rice or brown rice, I better select the brown rice. If it’s white, I’m going to want to top that rice with all kinds of devilish delights, and butter is one of them. I find that brown rice is delicious without anything added to it. If you haven’t had a bowl of brown rice in a while, give it a go and let me know what you think. It’s as good for you as eating oatmeal.
Did You Hear The One About The Bay Leaf?
So many recipes call for the use of a bay leaf. I have to say, I never use them. I don’t think they add much of a flavor to anything. When I was a kid, we had the same jar of bay leaves throughout my childhood. Seriously, it was the same jar, they just go older, like me. As the years wore on, like me, they became more brittle and less tolerant. In additional I couldn’t smell a hint of anything. Yet, my parents faithfully added them to all kinds of things, from stews to spaghetti sauce, and so did I.
I read this article and I laughed because the author conducted an experiment to see if there is any reason to use a bay leaf. It’s kind of funny, especially if you grew up with the same jar of dried bay leaves just like I did.
So the message in this section basically is, if you use ’em, use em’. If you don’t, no worries!
https://skillet.lifehacker.com/do-bay-leaves-even-do-anything-1793275685
Better Beans (From The Bean Institute) 👩🏻🎓👨🏽🎓
Yes, there is “Best Practices” when it comes to cooking dried beans. From the soak to the end process, here are a few keys to ensure tender and delicious beans. These steps are taken directly from “The Bean Institute”. Yes, you read that correctly, from “The Bean Institute”. Here’s a link, in case you don’t believe me! http://beaninstitute.com/the-traditional-four-step-method/
- Keep cooking water at a gentle simmer to prevent split skins.
- Since beans expand as they cook, add warm water periodically during the cooking process to keep the beans covered.
- Stir beans occasionally throughout the cooking process to prevent sticking.
- You can “bite test” beans for tenderness. Beans should be tender, but not mushy. If beans are not tender after the specified cooking time, the reason could be altitude, hard water, or the age of the beans. Keep cooking and “bite test” again in 10-15 minutes for tenderness.
- Drain beans immediately after they reach the desired tenderness to halt the cooking process and prevent over-cooking.
- Onions may be added at any time during the cooking process. For a stronger onion flavor, add them during the last half-hour of cooking.
- Herbs and spices like oregano, parsley, thyme, and garlic may be added at any time during cooking.
- Wait to add acidic ingredients like lemon juice, vinegar, tomatoes, chili sauce, ketchup, molasses, or wine until after beans have been soaked and are fully cooked. Adding ingredients rich in calcium or acids too early in the cooking process can prevent the beans from becoming tender.
I’ve made the mistake of adding acid too soon in the past. That really does mess with the beans. Also, The Bean Institute suggests instead of the overnight soak, do the hot quick soak instead. It reduces some of the less desirable issues when eating beans.😁😉
The Recipe
Once the beans are soaked or precooked, according to the advice from “The Bean Institute” and the directions right on the package, or your own favorite way, drain them. Then put them back into the pot and cover with 6 cups of either vegetable broth (for vegan version) or chicken stock and a bay leaf. Let the beans simmer until they are tender, about 1 1/2 to 2 hours. Remove the bay leaf.
Into a large heavy bottomed pot or dutch oven, add 2 tablespoon olive oil on medium heat. Once hot, add minced garlic, chopped onion, green bell pepper, and celery. Add the jalapeno. I use about 1/2 a jalapeno and remove all the seeds and the veins. If you like your hotter, add the entire jalapeno.
Some jalapenos are hotter than others, so I always take a small taste before adding too much. Remember, if you want it much hotter, keep the seeds and the veins as well. Cook until soft and cooked through, about 5 minutes. Add 1 tablespoon crushed, dried oregano and 3 teaspoons of dried thyme, 1 teaspoon salt and 1/2 teaspoon black pepper.
Cook another couple minutes. Add 1 can of chopped, whole green chili. I use the mild, but they range from very mild to uber hot, so choose the one that’s right for you!
Add 2 tablespoons tomato paste and mix well to combine.
Once the beans are tender, add the pot of beans to the vegetable mixture. Simmer about 15 minutes. Test for seasoning and adjust with salt and pepper.
Serve with brown (or white) rice and top with your favorite optional toppings. I love it with cilantro or parsley, chopped purple onions, and avocado. If you dare, add a little freshly chopped jalapeno too. Enjoy!
Red Beans and Rice Vegan Style
Ingredients
- 1 lb dry red beans, washed, soaked overnight, according to package directions
- 2 Tbsp olive oil
- 1 large onion, chopped
- 1 large green bell pepper
- 4-6 stalks celery
- 1 can whole roasted green chili (mild or hot)
- 6-7 cloves garlic, minced
- 6 cups vegetable broth
- 3 teaspoons dried thyme
- 1 tablespoon dried oregano
- 2 tablespoons tomato paste
- 1 whole bay leaf (optional)
- 1/2 Tbsp smoked paprika
- 1/2 to 1 whole jalapeno, chopped and seeded, veins removed
- 1 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- pinch cayenne pepper
- 6 cups cooked brown rice (cooked according to package directions)
Garnish: purple onions, cilantro or parsley, avocado slices, jalapeno rounds
Instructions
- Fast Soak beans according to the package directions.
- Then put them back into the pot and cover with 6 cups of either vegetable broth (for vegan version) or chicken stock. Let the beans simmer until they are tender, about 1 1/2 to 2 hours.
- Into a large heavy bottomed pot or dutch oven, add 2 tablespoon olive oil on medium heat. Once hot, add minced garlic, chopped onion, green bell pepper, and celery. Add the jalapeno.
- Taste test the jalapeno for heat level. Add chopped jalapeno according to taste. Removing the seeds and the veins will reduce the spice level. Some jalapenos are hotter than others, so I always take a small taste before adding too much. Cook until soft and cooked through, about 5 minutes. Add 1 tablespoon crushed, dried oregano and 3 teaspoons of dried thyme, 1 teaspoon salt and 1/2 teaspoon black pepper. Cook another couple minutes. Add 1 can of chopped, whole green chili (the cans range from mild to hot, use the one that fits your taste.
- Add 2 tablespoons tomato paste and mix well to combine.
- Once the beans are tender, add the pot of beans to the vegetable mixture. Simmer about 15 minutes.
- Serve with Brown rice and top with parsley or cilantro, chopped purple onion, fresh avocado and/or jalapeno peppers.
