Beans and Rice: Improving on a worldwide dish

From Brazil to the Caribbean to India to Korea, beans and rice is a nutrition packed dish served in some form the world over. Which exact beans are used and precisely how it's served changes, but its popularity in every corner of the world is due to its health properties.

Red beans and rice is a staple of Louisiana. Most agree it was introduced by slaves from the region of modern Senegal. It's good on any day, but traditionally it was served on Monday, due to it being wash day. It requires little. It's the original set it and forget it meal.

Rice, a starch, is excellent for giving you a quick boost of energy. But what goes up, must come down. In the case of rice, the crash is quick. Italian Pearled Farro, a whole grain, cooks faster than rice but is far more nutritious, richer in protein, zinc, and vitamins. Use it.

Beans are high in fiber, protein, and iron. Red beans in particular are great for plant based iron. Paring them with farro creates a complete protein. Red beans slow absorption of sugar from the grains, preventing the spike and crash.

In addition to the benefit of lowering the glycemic index, red beans and rice (or farro) is also naturally gluten free and often vegan. Though some recipes call for lard, many others simply use olive oil. It's just as good and much healthier.

One variation to take into account is whether you are using dried or canned beans. Canned beans make this dish much more accessible for anyone to make in under an hour. Their detraction is the sodium. It's best to thoroughly drain and rinse canned beans to eliminate the salt.

Recipe for healthier, weeknight Red Beans and Farro:

4 cans red beans, drained and rinsed

Water

1 red bell pepper

1 onion

3 celery stalks

3 Tbsp Olive oil

1 Tbsp (or to taste) cajun seasoning

Farro

Instructions:

Cook farro according to directions.

In a separate pot, sauté diced vegetables (or pureed for a richer sauce) in olive oil. Stir in beans and seasoning. Pour in just enough water to cover the top of the mixture.

Let cook, stirring occasionally for approx. 1 hour.

Beans and rice is a fantastically healthy and easy dish as is. A few substitutions and a little prep work make it even better for you without sacrificing taste. Red beans and rice are a little taste of Louisiana in your kitchen.