Nutrition

Brown Rice Meal Pot

Looking for a quick, healthy meal that's packed with whole grains and veggies? This one-pot brown rice and beans recipe is not only easy to make, but it's also a perfect option for both lunch and dinner!

By URLife Team

14 Oct 2024

Barnyard millets is a traditional crop that has paved its way back into modern households.

Feeling overwhelmed by the dinner rush? Try this recipe of one-pot brown rice and beans dish to elevate your weekly dinners. Filled with wholesome goodness and exploding with flavour, it's the ultimate answer for hectic weeknights.

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Centre of Attention: Brown Rice

Brown rice is a nutrient-rich whole grain. It offers a wider range of health benefits than regular white rice. A 2022 study by the American Heart Association shows that one cup of cooked long-grain brown rice provides over 3 grams of fibre, while the same amount of cooked long-grain white rice has less than 1 gram. Adults should aim for 22 to 34 grams of fibre daily, depending on their age and sex.

Rich in fibre: A 2022 study by the American Heart Association reveals that the higher fibre content in brown rice helps you feel full sooner. Since brown rice has more fibre than white rice, it prevents constipation and helps you feel full longer—great for weight management.
Supports heart health: The fibre in brown rice can help lower cholesterol levels, reducing the risk of heart disease. Plus, it contains beneficial compounds like magnesium and selenium, which support cardiovascular health.
Controls blood sugar: Brown rice has a lower glycemic index than white rice, meaning it causes a slower rise in blood sugar. This makes it a better choice for people with diabetes or those looking to maintain steady energy levels.
Packed with nutrients: It’s a good source of essential nutrients like magnesium, manganese, and B vitamins, which support energy production, bone health, and immune function.
Helps with weight management: Eating brown rice can support weight management. A 2017 study by The American Journal of Clinical Nutrition indicates that brown rice may elevate your resting metabolic rate, leading to increased calorie burning even during periods of rest or relaxation.
Promotes digestive health: The fibre content in brown rice not only aids digestion but also supports the growth of healthy gut bacteria, which is important for overall gut health.

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One-Pot Rice And Beans Recipe

Rice and beans are a healthy choice. Together, they provide a good amount of complex carbs for lasting energy. While rice and beans alone aren't complete protein sources, when you combine them, they form a complete protein, giving you all the essential amino acids your body needs.

This one-pot rice and beans recipe is a go-to recipe with easily available ingredients and a few spices, you can whip up a nutritious dish that's both vegan and gluten-free.

Related story: 3 Healthy Smoothies in 5 Minutes

04
serves
607
calories
40
minutes
3/10
simplicity

Ingredients List

2 tbsp vegetable oil
2 onions (320g), finely chopped
2 red pepper, halved, deseeded, and cut into 4-5 chunky pieces
3 large garlic cloves, sliced
300g brown rice
1 tbsp thyme leaves
2 tbsp smoked paprika
650ml hot vegetable stock
10 pitted green olives
400g red kidney beans
½ lemon

Easy Steps

Heat vegetable oil in a large saucepan over medium heat. Add the chopped onions and cook for about 5 minutes, stir frequently, until they are softened.

Next, add the red peppers and sliced garlic. Cook for an additional 5 minutes, stirring occasionally.

Stir in the brown rice, thyme leaves, and smoked paprika. Pour in the hot vegetable stock and add the green olives. Mix everything well.

Cover the saucepan and cook over low heat for 15 minutes.

After 15 minutes, add the kidney beans, stir, then cover and continue cooking for another 20-30 minutes, until the rice is tender.

Once the rice is tender, top with lemon wedges, cover, and let it sit for 5 minutes.

Finally, spoon the rice and beans into bowls and serve.