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Article Source: The Positive Observer
Written by - Carla Cappiello Golden, LMT - May 2009
 Beans and Rice have seemed married to each other since the beginning of time. Why is that? Has it been availability, convenience or for nutritional gain? Or perhaps all three? Let's explore how and why beans and rice have stayed together all these years.
Beans are one of the oldest cultivated and nutritionally well-rounded foods. They contain high levels of soluble fiber balanced with insoluble fiber which help to reduce cholesterol, level blood sugar as well as encourage regularity. They are high in magnesium and potassium (another synergistic pair!) which help stabilize blood pressure, are loaded with antioxidants, are high in protein and carbohydrates and are low in fat and calories. Overall, beans are ideal for all diets and are inexpensive, hence their popularity.
Beans are available canned, but the dried bean is slightly preferred for several reasons. First, the beans have not been soaking in liquid for an extended period therefore retaining their nutrients. Secondly, soaking dried beans overnight and rinsing the beans several times before cooking can help reduce the flatulence effect. You will want to rinse even canned beans for the same reason but this drains some of the nutritional quality, but not enough to totally avoid the canned, convenient option. Be sure to read the label and avoid any beans with added sugar or salt.
Often times a spoonful of turmeric spice is added to the bean soaking water to help the beans be easier to digest and to reduce flatulence. You will know your beans have soaked long enough when you can easily bite into one.
Rice, another ancient and affordable food, is rich in nutrition also. It provides as much as half of the daily calories for half of the world's population! Brown rices are preferred because the vitamin rich outer layer (hull) has not been removed. Whole grain brown rice is an excellent source of manganese, selenium, magnesium and tryptophan. The high level of manganese in brown rice helps to produce energy from protein and carbohydrate which makes brown rice a perfect partner for beans.
Purchasing rice in bulk or large sacks is preferred. It is not recommended to choose the rice packages that provide a plastic bag in which the rice is boiled or microwaved. Plastics and heat, whether from the stove or microwave, is best to avoid to keep the petroleum chemicals away from and out of your food.
Fortunately, there are many varieties of beans and rice, providing endless combinations. They are ideal foods in economically tight times and are available year around. You could enjoy beans, rice and produce every day to stay healthy and be financially prudent. Some bean options are black (turtle), garbanzo (chick pea), kidney, lima, navy, and pinto. Some rice options are basmati, jasmine, Bhutanese red and Forbidden black rice.
Enjoy the plentiful, economical and nutritionally dense options! Here is one recipe to get you started:
Basmati Rice with Pinto Beans
From VegFamily.com [link http://www.vegfamily.com/vegan-recipes/sides/basmati-rice-pinto-beans.htm ]
Ingredients:
• 2 teaspoons olive oil
• 2 teaspoons curry powder
• 1/2 yellow onion (diced)
• 1/2 cup basmati rice
• 3/4 cup hot water
• 8 oz. canned pinto beans (drained and rinsed)
• Salt and pepper to taste
Directions:
In a large sauce pan, heat the oil slightly and mix in the curry powder. Let it sauté slightly then add the onion. Cook until the onion is translucent. Add the rice and stir around to give it a good coating of the onion mixture. Add the water and bring to a boil. Turn down the heat to a gentle simmer and place a lid on the pan. Let cook, stirring occasionally, until almost all of the water has been absorbed. Add the beans and season with the salt and pepper. Let sit for a minute to heat the beans through, and then serve. Makes 2 servings.
Comments: This can easily be varied by using any other kind of bean you like, or replacing the curry powder with 1/2 teaspoon turmeric, and 1/2 to 1 teaspoon ground cumin.
Carla Golden, LMT is OneHealthyGirl.com
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