Serves: 3-4 Est. cost: $4.10
Est. cost per serving: $1.20
Ingredients:
- 1 ea 13oz can black beans, drained and rinsed
- 1 ea 13oz can dark kidney beans, drained and rinsed
- 1 ea 13 oz can peas, rinsed
- 1 ea 13 oz can lentils, rinsed
- 1 tsp cumin
- 1 tsp black pepper
- 1-2 bay leaves
- 1/4 cup onion, chopped OR 1 tbsp onion powder
- 1 ½ cups rice (basmati, white, brown)
- 4 cups water (or broth)
- 1 tsp paprika
- To taste, salt and pepper
Optional Toppings:
- Fresh squeeze of lime juice
- 1 tsp beef bouillon paste (1 cube)
Equipment: 1 large saucepan with lid, can opener, spoon, bowl, fork, strainer (optional)
Directions:
Lentils:
- Rinse your lentils with fresh water before boiling to remove any dust or debris.
- Cook on the stovetop, using 3 cups of liquid (such as water or stock) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size.
- Bring to a boil, cover tightly, reduce the heat, and simmer until they are tender.
- For whole lentils, the cook time is typically 15-20 minutes. For split red lentils, the cook time is typically only about 5-7 minutes. Be sure to season with salt after cooking. If salt is added before, the lentils will become tough.
- Canned / Steammed lentils are also another great time saving option – just be sure to rinse them under fresh water for about one minute
Beans & Rice with Peas and Lentils:
- In a saucepan over medium-high heat, add 4 cups of water (or broth), cumin, onion, salt and pepper, and bay leaves.
- Add the black kidney beans, peas, and lentils. Mix well. Cook for 5-7 minutes.
- Reduce the heat to medium. Add rice and bouillon paste (optional).
- Allow it to cook for 10-12 minutes, stirring occasionally.
- Turn off the heat, take out the bay leaf, and set aside.
- Add paprika to the rice and fluff with a fork.
- Top with sauteed vegetables, walnut meat, or roasted corn. Enjoy!
Health Benefits:
Kidney beans are a wonderful source of trace minerals, especially manganese which is essential in energy production and defense against foreign invaders of the body, having strong antioxidant properties. Paprika is the ground powder of a type of red pepper. It helps to improve flavor and contains the compounds capsicum (cap-sehkum) and beta carotene (beh-tah karo-teen) that provide vibrant color and health benefits like pain relief and heart protection
References:
1. Recipe provided by LA Dixon, 2024
2. How to cook Lentils: https://www.lentils.org/recipes-cooking/how-to-cook -lentils/
