One pan cheesy rice and beans: a bowl of bliss
Ever happened to be starving for dinner but everything tastes just monotonous? No tweak, no twist—just plain and regular salt in yogurt with some chopped cucumber or mashed potatoes. It definitely is tasty but boring and common at the same time, especially when you are looking for a nutritious meal which has flavour that satisfies the tastebuds to end your day.
Finding a meal that serves as a nutritional item while satisfying the tastebuds is quite rare; and if it does hit the spot, it’s often oily or high in calories. I often wonder if my intake consists of nutrients which will give me the energy to do a workout next morning or make me feel sluggish to even get up.
Food is the main source of energy for the body. Sometimes I also feel that this food will be tasty or not, but I always choose such food which is healthy and feels light. There’s always one recipe which never disappoints me because it functions as a nutritional powerhouse. This is full of flavors and quite low in calories and at the same time works as a fuel to work energetically.
A bowl of beans and a bowl of rice—which together form complete protein then added to some sautéed veggies with garlic and onions, makes a fabulous meal. On top of it, add some cheese, any type of cheese whichever you love; I usually add mozzarella to ensure the dish stays delicious.
But too much cheese again could be resulting in an imbalance of the diet and taste. A moderate quantity of any ingredients for flavor or nutrients is a good-to-go balanced diet.
It’s kind of common that we are preparing meals for ourselves or our mother preparing the usuals but it’s always unique when your father prepares. One day when dad came early in the noon itself and mummy asked him to prepare the dinner today. The kind of dinner he likes. Though she was aware of the consequences.
He went into the kitchen after some sounds of chopping, aroma filled up the dining room and now the excitement was at its peak. Then he came out with a bowl to make us try the dish and at the back I saw the mess in the kitchen and then the reaction of mom. After the first bite her reaction just changed as if the taste made it all worth the mess.
Why do you like it!
Complete protein: One cannot deny the fact that beans and rice have always been a perfect combo which completes each other, providing a satisfying diet to complete protein. Whether it’s “Gallo Pinto” from Central America or “Hopping John” in Southern America and of course our favourite “Burrito Bowl” plus the unskippable “Kidney Beans with Rice” from India.
The flavour of cheese and garlic is just heavenly and every bite would make it comforting and soft which just feels like a cozy hug.
This is a strong source of nutrition and is exactly the kind of energy the body needs to remain active throughout the day. When you combine rice with beans, it becomes a complete protein, which contains all 9 essential amino acids that are necessary for muscle repair and proper functioning of the body. This is a slow energy giving food; Due to the complex carbs of rice and high fiber of beans, energy is released slowly, which keeps you energized for a long time.
One pan of cheesy rice and beans is one of the great dinner ideas to the comfortable and savoury recipe which doesn’t make the body sluggish instead.
Ingredients:
- 1 tablespoon Olive oil or butter
- 1 medium Onion, diced
- 2 cloves Garlic, minced
- 1 cup Uncooked long-grain white rice
- 1can Black beans or Kidney beans, rinsed and drained
- 1medium Diced tomatoes (with the juice!)
- 1 bell pepper chopped
- 2 cups of Vegetable or chicken broth
- 1 teaspoon Cumin
- 1 teaspoon Chili powder
- 1.5 cups Shredded Cheese (Mozzarella or Cheddar)
- Salt and pepper to taste
- A lime
- Cilantro leaves finely cut
Preparation to nutritious cheesy bowl
1. Wash and chop for base;
Not too many veggies are added but I highly recommend washing them first. Chop the tomatoes and onions (diced) . Plus minced garlic for the taste and aromatic. Garlic enhances the taste when it’s added to any dish plus the aroma makes it tempting.
2. Sauté and feel the aroma
In a pan, add some olive oil or butter and heat it . When the oil or butter is heated or got the temperature to saute the garlic and onions just add the minced garlic to it. Then,add chopped onions to it and let it cook for 3-4 minutes until it turns pinkish. By the time the kitchen will be filled with its aroma.
3. Toss the Rice
Till the onions are being cooked, let’s not waste any time by washing the rice so that the layer of dust covered on it is out. After the onions feel soft and cooked, toss the washed rice too . Stir it completely for about 2 mins this would ensure that the rice grains stays separate instead turning into mush.
4. The beans
Now, I usually soak beans for about an hour in hot water and then use them after draining the water from it. One can use it just by washing the beans normally and directly pouring them in the pan.
5. A good mix to flavouring
Stir the beans and rice thoroughly now add the flavours to it,salt to taste along with chopped tomatoes, bell peppers and some some cilantro leaves along with teaspoon of chilli powder and cumin add vegetable broth or chicken broth to it. After adding all the ingredients, give it a good stir to absorb the essence which will make it appetizing.
6. It’s cooking
Well after mixing it all up once it starts boiling and bubbling to be specific. Turn the flame to low and put a lid on it and let it get cooked for about 20 minutes.
Here’s a note; don’t disturb the pan by lifting the lid again and again as the rice needs steam to cook perfectly.
7. Cheese touch
After 20 minutes, uncover the pan and check if the rice and beans are soft, which explains if it’s cooked or undercooked. If it feels undercooked try covering it for 3-4 minutes if not the major this is done. Sprinkle your favourite cheese evenly and again flip the lid, as in cover it for 1-2 mins to let the cheese melt.
8. Ready to enjoy
The cheesy beans and rice are ready to enjoy. Serve it hot to enjoy the gooey and soft texture and flavours of it. Serve some avocado or yogurt along with a bowl of Cheesy Rice and Beans. Garnish it with some cilantro leaves on the top of it and some lime zest which make it savoury.
Still remember the taste of first bite of this cheesy bowl
I still remember when I took the first bite of it it turned out to be everything: the flavour, the texture. I tried adding cheese to it making it gooey and it’s just wholesome. It turned out to be more delicious when I added some grated cheese and heated it up the next day for brunch. Guess what this dish fits for brunch or lunch as well.
The weekdays are quite stressful to anybody and food is the one which could just distract you and just take you to another world and that experience of first bite and mouth is filled with flavours and while you chew that gooey texture brings a smile on your face.
A meal is a package of nutrients for the body to function but to that it’s a platter of contentment which makes the world around you pause for a while. The rush to fill up the stomach is the half experience. A meal is effective when it’s enriched with flavours, taste, nutrients which gives not only energy to work but an emotion to make you run for the day with calm and peace. Food acts as a powerful sensory trigger.
A specific aroma, such as sautéing garlic or baking bread, can bypass logical thought and instantly transport you to a specific moment in time. That’s why any familiar taste would make you feel nostalgic. This bowl of Cheesy Rice and Beans is one of that kind.
