Rice and beans for a frugal food budget

[Kaleva]

Last edited Thu May 30, 2019, 02:57 PM - Edit history (1)

I like to cook and am always looking for new recipes. I am also really stringy when it comes to spending money on food and I am also a mild prepper. Being frugal and prepping kind of go hand in hand for me. I like to buy when items are on sale and/or I have coupons and I like to stock which reduces the trips to town to shop. Meals based on rice and beans covers all the bases.

Variety of meals - There are lots and lots of recipes on the internet for rice and beans meals. Most are simple to make with just basic ingredients.

Frugal - Rice and canned or dried beans are inexpensive as are the seasonings and other ingredients.

Prepping - White rice, canned or dried beans, seasonings and other ingredients have a reasonably long shelf life requiring no more then shelf space to store. As long as one has water and a heat source, delicious and nutritious meals can be had.

In this thread, I'm going to post some basic rice and bean recipes preceded by a list of ingredients needed to make them and also a recipe to make Adobo seasoning which is used in some recipes.

All the recipes I have so far call for canned beans but if one wishes to use dried beans instead, a slightly heaping 1/2 cup of uncooked dried beans is the equivalent of a 15 ounce can of beans.

Preparation and cooking of dried beans

Dry beans should be sorted to remove small stones or other objects. Check the beans, a handful at a time, and throw away dirt, small rocks, or beans that are broken, discolored, or shriveled. Once sorted, place beans in a strainer and rinse a few times under cold running water. Place the beans in a pot and add water to cover the beans. Dry beans will soak up liquid and can double or triple in size, so make sure you add plenty of water.

OVERNIGHT SOAK METHOD

Make sure you use a large enough pot since beans expand to double or triple their size when soaked and cooked.1 CUP DRY BEANS MAKES ABOUT 3 CUPS COOKED BEANS.
1. Place beans in a pot and cover with water at least 3 inches above the beans.
2. Soak overnight. Drain the soaked beans; rinse with clean water and drain again.
3. Add 3 cups clean water for every 1 cup of dry beans.
4. Bring to a boil, turn the heat down to low, and cook slowly until tender – about 2 hours.
5. You may need to add more water during cooking. The beans are now ready to use in recipes that call for cooked or canned beans.

QUICK SOAK METHOD(to use beans the same day)

1. Place beans in a pot and cover with water at least 3 inches above the beans.
2. Bring to boil and boil for 2 minutes.
3. Turn off the heat, cover, and let the beans soak in the water for about an hour. The beans are now ready to use in recipes that call for cooked or canned beans.

[Kaleva]

1. Adobo Dry Rub Seasoning

Adobo Dry Rub Seasoning

Ingredients

6 tablespoons salt
3 tablespoons garlic powder
4 tablespoons dried oregano
2 tablespoons black pepper
2 tablespoons cumin
2 tablespoons onion powder

Steps to Make It

In a medium bowl, whisk together 6 tablespoons of salt, 3 tablespoons of garlic powder, 4 tablespoons of dried oregano, 2 tablespoons of black pepper, 2 tablespoons of cumin, and 2 tablespoons of onion powder until well mixed.

Transfer to an airtight container for up to 6 months.

Use as your recipe directs.

[Kaleva]

2. List of ingredients for the recipes I have

Water (very important)
Enriched long grain white rice
Kidney beans, canned
Black beans, canned
Diced tomatoes, canned
Tomato sauce, canned
Whole kernel corn, canned
Onions
Salsa
Evaporated milk
Hot pepper sauce
Olive oil
Chicken bullion
White vinegar
Cider vinegar

Seasonings:

Dried oregano
Italian seasoning
Dried basil
Salt
Pepper
Cumin
Garlic powder
Garlic salt
Onion powder
Chili powder
Thyme

Substitutions:

Onion powder can be substituted for onions. 1 teaspoon of onion powder is equivalent to 1/3 cup of chopped onion. I tablespoon of onion powder is equivalent to 1 cup of chopped onion. One medium onion is about two cups chopped.Adjust directions accordingly

Garlic powder can be substituted with minced or fresh garlic. 1/3 teaspoon of garlic powder is equal to 1 clove of garlic or 1 teaspoon of minced garlic. Adjust directions accordingly if substituting.

[CentralMass]

3. Thank you for the post Kaleva.

A few years back I ate a diet that had rice and beans as my main staple. I also started exercising and really ramped that up. I found that my stomach adjusted to eating beans after a month or two and then found that my digestive track actual did well eating a rice and beans based diet. I worked up to running 7 miles a day and lost 65lbs over 8 months. The rice and beans fueled me well for the running. I was 54 at the time. I also found it reduced my gerd symptoms.
Your post has inspired me to start the diet back up

[Kaleva]

13. One really can't go wrong with a rice and bean diet.

It's economical and as you testify, is healthy.

[CatMor]

4. Rice and beans, my favorite foods .....

thanks for the tips and recipe.

[Kaleva]

5. Southern Rice and Beans

SOUTHERN RICE AND BEANS

Ingredients
•1 can (about 15 ounces) light red kidney beans, drained
•1 tablespoon vegetable oil
•1 large onion, chopped
•1 cup long grain white rice, uncooked
•2 cups water
•1 can (about 15 ounces) diced tomatoes, drained *
•1 can (about 15 ounces) corn, drained *
•1 cup salsa

* Save the liquid for the two cups of water needed

Directions
1. In a large saucepan, cook onion in oil for about 5 minutes over medium heat
2. Add rice and stir until browned, about 5 minutes.
3. Add water, tomatoes, corn, and salsa. Bring to a boil.
4. Cover and reduce heat to low. Cook for 20 minutes.
5. Stir in beans and heat for 5 minutes.

[Kaleva]

6. American Style Red Beans and Rice

American Style Red Beans and Rice

Ingredients

1 tablespoon olive oil
1 (15 ounce) can kidney beans
1 (about 15 ounce) can tomato sauce
4 1/2 cups water, divided
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1 pinch dried thyme or Italian Seasoning
salt and pepper to taste
5 teaspoons adobo seasoning, divided *
2 cups uncooked white rice

Directions

In a large saucepan combine olive oil, kidney beans, tomato sauce, 1/2 cup water, oregano, basil, thyme, salt, pepper and 2 teaspoons adobo. Simmer on low heat.
Meanwhile, bring 4 cups water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes, or until rice is cooked and all liquid is absorbed. Stir in remaining 3 teaspoons adobo. Serve beans over the rice.

[Kaleva]

7. Easy Red Beans and Rice

Easy Red Beans and Rice

Ingredients

2 cups water
1 cup uncooked rice
1 Tablespoon olive oil
1 onion, chopped
1/3 teaspoon garlic powder
2 (about 15 ounce) cans canned kidney beans, drained
1 (about 15 ounce) can diced tomato
1/2 teaspoon dried oregano
salt to taste
1/2 teaspoon pepper

Directions

Cook rice with water in saucepan according to directions.

In a large skillet, heat olive oil. Stir in onion and garlic powder; saute until tender. Pour in beans and tomatoes with juice. Season with oregano, salt and pepper. Simmer uncovered for 20 minutes.

Serve over rice.

[Kaleva]

8. Simple Spanish Rice

Simple Spanish Rice

INGREDIENTS

2 cups long grain white rice
4 cups chicken broth

1 small onion, chopped
2/3 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon cayenne pepper
1 can (about 15 ounce) diced tomatoes
1 can (about 15 ounce) whole kernel corn
1 can (about 15 ounce) red kidney beans, drained and rinsed

DIRECTIONS

Cook the rice in the 4 cups of chicken broth
Add chopped onions
Add diced tomatoes, with the liquid
Add whole kernel corn, with the liquid
Stir in all spices
Add red kidney beans
Bring to boil; reduce heat
Simmer and stir occasionally until liquid is gone

[Kaleva]

9. Easy Spanish Rice with Beans Recipe

Easy Spanish Rice with Beans Recipe

Ingredients

2 tablespoons vegetable oil
1 1/2 cups of long grain white rice
1 teaspoon garlic powder
1/2 an onion (finely chopped)
2 cups of chicken broth
1/2 a bottle of salsa (1 cup)
1 cans of beans (about 15 ounce), drained + rinsed (black/kidney/medley - use your favourite beans)
Sprinkle of salt and pepper


Instructions

Heat the oil in a large sauce pan over medium heat.

Add in the onion and saute until soft (about 1-2 min).

Add in the rice, mix with the onion and cook for about 5 minutes or until the rice gets a golden color.

Pour in the broth and salsa on the rice (try to not add it directly onto the hot pan), add the beans, garlic powder, salt and pepper and stir it up. Bring to a boil.

Turn the heat to low and cover, rice should simmer for about 25 minutes.

[Kaleva]

10. Belizean Beans and Rice

Belizean Beans and Rice

1 can (about 15 ounce) kidney beans, rinsed and drained
2 1/2 cups uncooked white rice
2/3 tsp garlic powder
Black pepper to taste
1/2 tsp Italian Seasoning or thyme
1 tsp salt
1 can (about 12 ounce) of evaporated milk

Boil beans with garlic powder in 5 cups of water
Add pepper, Italian Seasoning or thyme, and salt
Add evaporated milk and return to a boil
Add uncooked rice
Cover and cook on low heat till rice is tender

[Kaleva]

11. Easy Black Beans and Rice Recipe

Easy Black Beans and Rice Recipe

Ingredients

1 cup uncooked white rice
1 Tbsp olive oil
1 small onion, chopped
1 tsp garlic powder
2 cans of black beans (about 15 ounces each), rinsed and drained
2 Tbsp white vinegar
A few dashes of Tabasco or 1/4 teaspoon cayenne powder
1 teaspoon dried oregano
Salt and pepper to taste


Directions

1 Cook the rice: Cook rice according to package instructions. White rice usually takes 15 minutes to cook once the water is simmering, and 10 minutes to sit.

2 Sauté onions: Heat oil in a large skillet on medium high. Sauté onions for 3-4 minutes, until just beginning to soften, then add garlic powder and sauté a minute more.

3 Add the black beans, vinegar and Tabasco or cayenne. Bring vinegar to a simmer, reduce heat, cover and simmer for 5 minutes.

4 Stir in rice and oregano. Add salt and pepper to taste.

[Kaleva]

12. Black Beans and Rice

Black Beans and Rice

Ingredients

1 can (15 oz) black beans, drain and reserve juices
1 Tbsp olive oil
3/4 cup finely chopped onion
1 can (about 15 ounces) diced tomatoes
1/2 tsp Italian seasoning or thyme
1 tsp garlic salt
3 Tbsp cider vinegar
1/2 tsp hot pepper sauce
2 cup cooked rice

Directions

In large skillet, heat olive oil; cook onion until crisp tender.
Stir in tomatoes, beans, thyme or Italian Seasoning and garlic salt; cook 3 minutes.
Add vinegar, pepper sauce, and reserved juices continue to cook 5 minutes.