Not only does it connect me to my culture, but its packed with nutrition and budget-friendly.
Sara Haas
If theres one dish I could eat every day, its rice and beanswithout a doubt.
It was also a staple dish at my Puerto Rican family gatherings.
Photo:Sara Haas
While the rice was always white or yellow, the types of beans varied greatly.
Learn more about why I love rice and beans as a Latina dietitian and how I enjoy it.
But rice and beans arent just a part of Latin American cuisine.
Therefore, theyre a food combo that affirms many peoples cultures and traditions!
Amino acids help repair your body tissue, break down food,build muscleand produce some hormones and neurotransmitters.
Did you know that beans are one of thebest plant-based sources of iron?
To enhance the absorption of iron, add asource of vitaminC like peppers, broccoli or citrus.
Beans are one of the absolute best sources of fiber.
Fiber is importantfor gut health,blood sugar stability, satiety and cholesterol management.
Their affordability is even greater when you factor intheir shelf-stability.
You dont have to worry about them going bad for many months, if not years.
We call this rice and habichuelas guisadas (stewed beans).
The dish is packed with flavor and pairs perfectly with a bowl of white rice.
There are lots of other fun ways to make an irresistible bowl of rice and beans.
For an Indian-inspired take on rice and beans, try thisSlow-Cooker Dal Makhanirecipe over rice.
And dont overlook rice and beans for breakfast.
ThisBlack Beans, Rice & Fried Eggrecipe satisfies savory breakfast cravings.
The Bottom Line
Rice and beans is a dish I love for so many reasons.
Not only will your wallet thank you, but your body may thank you, too.
National Library of Medicine.
National Institutes of Health, Office of Dietary Supplements.
Fact Sheet for Health Professionals.Iron.
2023;329(24):2191. doi:10.1001/jama.2023.8020
National Heart, Lung, and Blood Institute.Iron-Deficiency Anemia.
USDA Food Data Central.Beans, white, mature seeds, canned.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
2022 Apr 21;14(9):1726. doi:10.3390/nu14091726
