Beans & Rice

Oven Baked Rice

I usually use my rice cooker to make rice. However, when my whole family along with grandkids gathers for dinner, it's just not enough anymore! I have now discovered that baked rice turns out super fluffy! As you can tell, the family digs in before I even get to take a photo!

Since my favorite rice is basmati, the water/rice ratio below has been tested only with basmati rice. I will leave you to experiment with other types of rice. Make sure to use a casserole dish with a tight-fitting lid.

• 1 cup basmati rice
• 1-3/4 cups boiling water
• Salt and spices to taste

1. Preheat oven to 375℉.
2. Rinse and thoroughly drain the rice.
3. Add the rice to your casserole dish. Cover with boiling water. Add salt and spices.
4. Cover and bake for 25 minutes.
5. Let sit for a few minutes before removing lid. Fluff the rice and enjoy!

Spanish Rice with Black Beans

This can be as mildly seasoned or spicy as you want it to be. Make sure to taste it as you’re cooking, adding more spices as needed.

Servings: 8

• 1 medium onion
• 1 green or yellow pepper, stemmed, seeded and chopped
• ½ - 1 jalapeno chili, stemmed, seeded and finely diced (optional)
• 2 cloves garlic, minced
• 4 cups cooked brown rice
• 1 14-oz can fire-roasted diced tomatoes with liquid (I often use a 28-oz can)
• 1 15-oz can (1.5 cups) black beans, rinsed well
• 1 tsp ground cumin
• 1 tsp chili powder (regular)
• ½ tsp chipotle chili powder (to taste)
• ½ tsp smoked paprika
• Salt and freshly ground black pepper to taste

1. Heat skillet over medium heat. Add the onion and cook, stirring until it begins to brown.
2. Add the pepper, jalapeno and garlic and cook for another 2 minutes.
3. Add the remaining ingredients, stir and cook, stirring frequently for about 15 minutes.
4. If you’ve added the diced tomato liquid, you may need to thicken slightly with corn starch.

Polynesian Pilau

I made this for one of our girls’ nights when we selected a Polynesian theme. This can be served as either a main course or a side dish. Add more hot pepper sauce if you like it spicy!

Servings: 4

• 16-oz black-eyed peas, drained
• 2 cups brown rice or Basmati light brown rice, cooked
• Vegetable oil (as needed)
• 1 cup peanuts, chopped (optional)
• 1 Tbsp. fresh ginger, grated
• 1 cup chopped onion
• 1 large green pepper, diced
• 2 cups celery, chopped
• 1 carrot, sliced thin
• 1 cup frozen green peas, thawed
• 1 cup pineapple tidbits, reserve 2 Tbsp. juice
• 2 Tbsp. soy sauce
• Dash of salt
• Dash hot pepper sauce

1. In a large pan, sauté peanuts in some of the vegetable oil until toasty. Take out the peanuts and set them aside.
2. Add the grated ginger and onion to the oil, and cook until the onions are translucent.
3. Add the chopped celery, carrot and the diced green pepper. Cook until slightly tender.
4. Add the rest of the ingredients, except for the rice. Bring just to a boil and then take off the heat.
5. Stir in the cooked rice.
6. Sprinkle toasted peanuts on top. Optionally, mix the toasted peanuts into the rice mixture.

Wild Rice with Vegetables

So in my opinion, what makes this rice dish so delicious is the particular wild rice that I use. You really don't need a recipe for this, since you can add whatever vegetables you have on hand and your favorite spices. But here is what I did for a potluck recently, and everyone loved it.

• Wild rice (see photo)
• Roasted butternut squash
• Chopped onions and mushrooms
• Canned chickpeas (drained)
• Raw cranberries, chopped finely
• Suggested spices (to taste): garlic, smoked paprika, coriander, cumin, rosemary
• Salt and pepper

1. Cook rice according to package directions (I used a rice cooker).
2. Cube the butternut squash; toss with a small amount of olive oil and spices, then roast at 400°F for about 30 mins.
3. Sautee the onions and mushrooms.
4. Combine all of the ingredients in a large crockpot, mixing as you go to visually determine the quantity of each ingredient. Test the spices.
5. Set crockpot to low, then heat until ready to eat.

Mediterranean Mushroom & Rice Stir-Fry

This is a delicious and healthy one-pot Mediterranean style meal, loaded with mushrooms, lentils and spinach, then tossed with rice. You won't go hungry!

• 1 TBSP extra virgin olive oil
• 1 medium onion, chopped
• 10 oz mushrooms, sliced
• 2 15-oz cans lentils, drained and rinsed (or 1-1/2 cups / 230 g cooked lentils)
• 1-1/2 cups cooked basmati rice (1/2 cup uncooked rice)
• 2 handfuls of baby spinach

• 4 TBSP vegetable broth
• 2 TBSP extra virgin olive oil
• 2 TBSP lemon juice
• 1 TBSP tomato paste
• 2 cloves garlic, grated
• 1 tsp dried oregano or paprika
• 1/2 tsp salt and black pepper, to taste

1. In a small bowl, whisk together all the sauce ingredients. Set aside.
2. Heat the olive oil in a large skillet over medium heat. Add the onions and mushrooms, season with a pinch of salt. Cook for 5 minutes, stirring often, until the mushrooms start to brown.
3. Stir in the lentils and the cooked rice. Cook for 1 minute to warm everything through.
4. Pour the stir fry sauce into the skillet. Cook on medium-high heat, stirring often, until everything is coated and the aroma is mouth-watering!
5. Add the spinach and stir for 1 minute, or until it wilts and blends into the stir fry. Taste and adjust with more salt, pepper, or lemon juice. Serve right away!

** Recipe adapted from theplantbasedschool.com

Lentil-Walnut Taco Meat

Yield: 2.5 – 3 cups

• 1 cup dry lentils
• 3 cups veggie broth or water
• 1-1/3 cup walnut halves, toasted
• 1 cup bean medley (chickpeas, kidney beans, etc)
• Taco seasoning to taste

1. Cook the lentils in about 3 cups or so of vegetable broth or water until tender, about 40 minutes.
2. Meanwhile, toast your walnuts on baking sheet in a preheated oven at 300° for 10 minutes.
3. Drain lentils if necessary and mash, leaving it somewhat chunky.
4. Place bean medley and walnuts in food processor. Add taco seasoning to processor, starting with a teaspoon at a time. Do not over-process it, leave it chunky. Taste and add more taco seasoning, repeat until desired taste is achieved.
5. Combine with lentils, heat in a skillet with 1 tbsp olive oil.

Lentil Loaf

Ingredients:

• 1 cup uncooked green lentils
• 1 cup finely chopped unsalted walnuts
• 2 tablespoons ground flaxseed
• 1 teaspoon coconut oil
• 3 garlic cloves, minced
• 1 medium yellow onion, finely chopped (about 2 cups)
• 1 cup chopped celery
• 1 cup grated carrots
• 1/3 cup grated sweet apple
• 1/3 cup raisins
• 1/2cup oat flour or brown rice flour
• 1/2 cup bread crumbs or rolled oats
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes
• 1 teaspoon sea salt
• 1/4 teaspoon ground pepper

For the Glaze:

• 1/4 cup ketchup
• 2 tablespoons unsweetened applesauce
• 2 tablespoons balsamic vinegar
• 1 tablespoon maple syrup

1. Cook the lentils.
2. Optional but recommended: Preheat the oven to 325 degrees and spread walnuts on a baking sheet lined with parchment paper. Roast for 9 to 11 minutes. Once finished, turn the oven up to 350°. Line a loaf pan with parchment paper.
3. In a skillet, heat oil over medium heat and add the garlic and onion – sauté for about 5 minutes.
4. Add the celery, carrot, apple and raisins and sauté for 5 minutes more.
5. Process the lentils in a food processor (or just mash them) until they form a coarse paste.
6. Then add the lentils, flaxseed, walnuts, oat flour, bread crumbs, thyme, oregano, salt, pepper, and red pepper flakes. Stir until well combined.
7. Taste and add more seasoning, salt, or pepper if necessary. Press the lentil mixture firmly in the loaf pan.
8. Make the glaze by whisking all ingredients together in a bowl. Spread the glaze over the loaf.
9. Bake uncovered for 50 to 60 minutes until the edges are brown. When finished, let the loaf cool for 10 – 30 minutes before serving (if you can wait that long!).

Slow-Cook Baked Beans

These healthy homemade baked beans are loaded with plant-based protein and fiber. It takes just a few minutes to throw all the ingredients into your Instant Pot or Crock Pot, and there will be plenty of leftovers to enjoy! Note that there is no need to soak the beans before cooking.

• 1/4 cup water
• 1 medium onion, diced
• 2 tsp smoked paprika
• 1 tsp garlic
• 1 tsp onion powder
• 1 lb. (2 cups) dried navy or great northern beans, rinsed but not soaked
• 4 cups vegetable broth
• 1/3 cup pure maple syrup
• 1/4 cup tomato paste (or 6oz can for extra tomato flavor)
• 1/4 cup apple cider vinegar
• 2 TBSP mustard (regular, Dijon or whole grain)
• 2-4 TBSP molasses
• 1/2 tsp freshly ground black pepper
• 2 bay leaves
• Salt to taste
• For extra heat (optional): a small jalapeno, seeds removed and finely diced

An interesting tidbit about molasses is that they don't just add flavor, but they actually have a functional role. The sugar and calcium in the molasses slows down the cooking process, preventing the beans from becoming mushy and keeping them tender for a long time.

Since I do not own an Instant Pot, I make this in my crock pot (slow cooker). But I've added instructions for both methods, though the instant pot directions are untested by me.

1. Add all ingredients to the slow cooker. Gently stir until the tomato paste has broken up and dissolved.
2. Cook on HIGH for 8 – 10 hours. Check periodically, adding up to 1/2 cup more water as needed. You will also want to check for doneness towards the end so the beans don’t overcook.
3. Remove bay leaves. Add salt and spices as needed.

1. Press the SAUTE setting on your Instant Pot and add 1/4 cup water. When hot, add onion and saute for 4 minutes.
2. Add the spices (smoked paprika, garlic and onion powder), cook for 1 minute or until fragrant, stirring frequently.
3. Add the remaining ingredients and gently stir until the tomato paste is dissolved completely and everything is well combined.
4. Attach the lid, making sure the vent is in the SEALED position. Push the PRESSURE COOKER button, and manually set at HIGH for 75 minutes (1 hour + 15 min) for beans that are just done. For softer beans, cook for 90 minutes (1 hour + 30 min).
5. When done, let the steam vent for 20 minutes. After opening the vent and removing lid, let cool slightly. Remove bay leaves, then taste and add salt or spices as needed.
6. Beans will thicken once cooled. If too thick, add 2 tablespoons of water at a time, repeat until desired consistency is reached.

** Recipe adapted from simple-veganista.com

Refried Pinto Beans

This is so delicious, much superior to the canned version! If you have time, you can prepare dried pinto beans instead of using canned.

• 1 TBSP olive oil
• ½ cup onion, chopped
• 2 cloves garlic
• ¼ tsp salt
• ½ tsp chili
• ¼ tsp cumin
• 2 15-oz cans pinto beans, drained (about 3 cups)
• ½ cup water
• 2 TBSP chopped cilantro
• 1 TBSP lime juice

1. Heat oil. Add onion, garlic and salt. Cook 5-8 minutes until onions are browned.
2. Add chili, cumin, beans and water.
3. Cook for 5 minutes. Mash.
4. Serve with cilantro and lime.