I am all about minimal dishes when it comes to food prep. I’ll definitely eat a salad right out of the mixing bowl and potentially will attempt to cut veggies without a cutting board meaning I’ll cut in the air or just on the plate I am going to use.
Does it always work out as less work? Not really. But I really just hate washing dishes that much.
I am not one to load the dishwasher with a lot of things besides everyday dinnerware so that typically would leave a lot of hand washing. And while most probably don’t have an issue leaving things in the sink, I much prefer cleaning as I go.
This is partly the reason why we BBQ all year long – but also because we are just Canadians. I also very much welcome dishes that can be cooked in one cookware.
This rice and bean dish is a super simple one pot meal. It is also super convenient since we can pretty much just dump the ingredients in and leave it do it’s thing. Which then leaves lots of time to get the next day lunches done or if you are a keener like me, prep some sort of breakfast for an easy morning.
This dish is also super easy to customize. You could use any veggies you have on hand, or any types of beans!
I also love combining rice and beans together and there is a couple reasons for that.
You will not find a lot of foods that are a complete protein like meat or dairy are. A complete protein means that it contains all essential amino acids. These amino acids are deemed essential because they cannot be made by the body and must be obtained from food.
You can “make” complete protein by eating a different combination of ingredients that contain some of the amino acids. A good example of that would be combining grains and legumes. Now you don’t technically need to eat them at the same meal for this combination to be effective. So if you aren’t a meat eater, you can still eat complete protein if you ensure you eat a wide variety of healthy foods.
But there is definitely another bonus to combining rice and bean though. Rice falls under the carbohydrate category which means, when digested, it can create a spike in blood sugar. Balancing it out with some beans, which are a fiber rich protein, can help slow the digestion and help your body metabolize it better.
So while this dish may not be much to look at, you can see it has lots of reasons for you to give it a try!
Rice and bean one pot dish
- 1 cup brown rice see note
- 1 can black beans 540 ml, rinsed and drained
- 1 can diced tomatoes 796 ml
- 1/2 onion
- 2 garlic cloves
- 2 cups vegetable stock see notes
- 1/2 cup frozen corn
- 1 tbsp avocado oil
- 1 tbsp dried oregano
- salt and pepper to taste
- 1/4 cup feta for topping
- Heat oil in a large skillet on medium high.
- Cook the onion for a couple minutes or until translucent, add the garlic and cook for an additional minute.
- Add in the rice, black beans, diced tomatoes, seasoning and frozen corn and bring to a boil.
- Turn down heat, cover and simmer until rice is cooked. Stir on occasion and add liquid as needed.
- Top with feta and serve.
- I use a parboiled brown rice. You may need to adjust cooking times and add more liquid depending on the rice you chose to use.
- You can substitute vegetable stock for chicken stock if you don’t need your dish to be vegetarian.