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Carbs, proteins and fiber in one simple rice dish

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Rice

For people who are constantly looking for any food providing the necessary nutrients, rice has become a typical staple in their kitchen. Rice is a cereal grain rich in vitamins, minerals, and other nutrients, and when used with the proper food, it turns into a complete and well-balanced preparation.

Rice is so versatile that it matches with all sorts of diets, from meat-based to vegetarian and vegan. There are countless rice recipes capable of pleasing any person.

It is tasty food on its own, and when it is paired with the right ingredients is even more delicious. Rice cooked as an accompaniment is an ideal complement for meat, chicken, and fish. It is also a perfect complete meal combined with some vegetables, mushrooms, and beans.

Rice: the perfect choice

For people who decide to follow a vegetarian or vegan diet, rice is a perfect choice and must be in their pantry all the time. This food regime responds to health, ethics, environmentalism, and religious beliefs. This noble grain helps to remain in its tracks.

Even though the vegetarian diet has existed since 700 B.C., there are still some concerns regarding its sufficient nutritional intake to the body.

For getting a balanced diet, your body needs several nutrients, so you have to eat the right amounts of vegetables, legumes, grains, fruits, and proteins.

Contrary to general beliefs, a vegetarian regime includes all the nutritional requirements needed for a healthy life. Vegetarians eat fruits, vegetables, grains, legumes, seeds, and nuts; avoiding the consumption of meat, poultry, fish, and any animal-based food (with some exceptions like eggs and dairy products). They get the correct proportions of nutrients by combining various types of foods.

The reason why rice is frequently used in vegetarian dishes relies on its nutritional content. This grain consists of basically 80% of carbohydrates and some quantity of protein, while its contents of fat and cholesterol are low. Besides, rice can be safely consumed by allergic people since it is gluten-free as well.

Rice contains a few quantities of amino acid lysine which is fundamental for the creation of protein needed for growth. Lysine also helps to fortify immune function and support calcium absorption and collagen creation. The human body gets lysine through different types of food like meat, fish, dairy products, soy, beans, and nuts.

Generally, vegetarians have to carefully plan their meals to get the complete nutritional intake they need for being healthy. One of the typical combinations is rice with a potential lysine source like beans and other vegetables.

Rice and beans: a powerful pair

Rice and bean dishes are a powerful match because they form complementary proteins containing all essential amino acids. This dish can give you complex carbs and proteins in a simple preparation.

One cup of rice and beans consists of 392 calories, 10.66 grams of fat, 12 grams of complete protein, 10 grams of fiber, 59.89 grams of carbohydrates, and essential vitamins and minerals such as:

  • 120 mg of calcium.
  • 71 mg of iron.
  • 710 mg of potassium.
  • 103 mg of Vitamin A.

You can find countless beans and rice recipes; most of them include 5 basic ingredients: rice, beans, onion, garlic, and vegetable broth.

Let’s try a rice and beans basic recipe but with a Mediterranean twist. This is a one-pot meal full of a strong taste of species, herbs, and a spicy touch.

Mediterranean Rice and Beans

Servings: 8 Prep time: 15 minutes Cook time: 45 minutes

Ingredients:

  • 2 tablespoons of olive oil
  • 6 minced cloves garlic.
  • 1 cup of basmati rice.
  • 1/4 teaspoon of salt.
  • 1/2 teaspoon of cumin.
  • 1/2 teaspoon of turmeric.
  • 1/2 teaspoon of smoked paprika.
  • 1/2 teaspoon of cayenne pepper.
  • 1 3/4 cups of vegetable broth.
  • 1 can of chickpeas.
  • 1 can of black beans.
  • 1 bunch of chopped parsley.
  • 1/2 lemon juice.
  • 1 chopped tomato.
  • 1/2 cup of Greek yogurt.
  • 1 bunch of chopped scallions.
  • 2 stalks chopped celery.
  • 1 small can of black olives.

Preparation:

  1. In a saucepan, heat olive oil at medium heat.
  2. Add garlic, and cook. Then incorporate rice, salt, paprika, turmeric, cayenne pepper, and cumin. Stir very well and until all ingredients are covered with species.
  3. Pour vegetable oil and bring to a boil.
  4. Reduce heat, cover, and simmer.
  5. Once the rice is almost done, add chickpeas, black beans, black olives, parsley, celery, and lemon juice. Cook for 5 more minutes.
  6. Serve with tomatoes, Greek yogurt, and scallions on the top.