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Rice and Beans

Wednesday, December 17, 2008

In the land of being frugal, I found some ways to spice up old school rice and beans for meatless meals. Here are the ideas with a few personal twists:

Cheese and bean quesadillas (on corn tortillas for me!) served with spanish rice and veggies (spinach, broccoli, etc.)

Beans soups with rice, i.e., minestrone, rice and black bean, mexican soups, etc.

Veggies chili, make with just beans, protein crumbles, or just less meat than usual!

Black bean bugers
* 2.75 cups black beans, cooked
* 1 cup cooked brown rice
* 1 small onion, finely chopped
* 1 egg, lightly beaten


1. In a large bowl, mash beans with a fork. Add the rice, onion, egg and 2 tablespoons salsa; mix well. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Flatten to 1/2-in. thickness. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Serve with salsa/sour cream

Homemade falafel

2 cup soaked overnight but not cooked chickpeas
1/2 large onion, roughly chopped (about 1 cup)
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh cilantro
1 teaspoon salt
1/2-1 teaspoon dried hot red pepper
4 cloves of garlic
1 teaspoon cumin
1 teaspoon baking powder
4-6 tablespoons flour (rice flour for me)

Place the drained, uncooked chickpeas and the onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed.

Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours.

The recipe then says to make balls and fry them in oil, but I think it would be better to make patties, and either pan fry with spray or to just bake them. Then serve with veggies, pitas, etc.

Also, here are two basic rice and beans that look really yummy!

* 2 cups cooked black beans (i use my crockpot usually)
* 1 medium onion, chopped
* 1 green pepper, chopped
* 4 cloves garlic, minced
* 1 teaspoon cumin powder
* 1/2 teaspoon oregano
* 1/2 teaspoon salt
* 1 tablespoon red wine vinegar


Fry the onion and pepper in a little oil. Add the garlic and saute a little.
Introduce a little of the bean liquid until all previous ingredients are soft.
Add the beans with the remaining liquid. Add spices and simmer about 30 minutes. Add the vinegar just before serving. These are quite good when served over a bed of rice seasoned with just lime.

* 1 lb dry pinto beans, cooked
* 1 medium onion, diced
* 1 green pepper, diced
* 2 cloves garlic, minced
* 2 tablespoons Worcestershire sauce
* 1 tablespoon chili powder
* 1/2 teaspoon salt
* 1/2 teaspoon dry mustard
* 1/2 teaspoon pepper
* 1 (10 ounce) can diced tomatoes and green chilies


Place beans in pot with enough water to be soupy, Add onion, and the next 7 ingredients simmer 30 minutes Add tomatoes simmer 30 minutes and serve.
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