Rice & Beans
Latin Americans frequently comment that a meal without rice is like not having a meal. Variations of rice mixtures came to Latin America from several countries: rice with cod from Portugal; rice with fish and potatoes from Indonesia; yellow rice, associated with gods and royalty, from Asia. Once in America, the local flavors of chiles, tomatoes, and annatto made the dishes uniquely Latin.
The carbohydrate content of rice makes it an inexpensive source of energy. However, as with other cereal grains, the protein in rice is incomplete (missing some protein parts called amino acids). But rice combined with beans forms a complete protein and has supplied adequate nutrition for many centuries, especially in areas where meat, fish, and eggs were scarce or expensive. Bean cultivation with corn (used to support the bean stalks) started thousands of years ago; bean seeds found in the Andes date back about 8,000 years. Beans are known as “frijoles,” “habichuelas,” and “porotos” in Latin America; native varieties include white, pinto, red, and lima beans.
Don’t give up eating beans because you are too busy! Today, with greater responsibilities at home and more work away from home, many people stop eating beans because they don’t have time to prepare them. Dried beans are traditionally soaked in water for many hours to reduce cooking time and break down gas-producing substances. They are then cooked with spices. There is a quicker method to cook dried beans. Use either the traditional or quick method below to cook your beans.
• Traditional method. Measure the amount of dried beans you need (1 lb equals 2 cups, which makes 6 cups cooked). Rinse the beans and remove any beans that are split or wrinkled and take out other impurities, such as little rocks. Soak in 10 cups of water for every 2 cups of bean overnight or at least 12 hours. Drain beans and add 5 cups of water for every 2 cups of beans. Then boil until tender, about 1–1 1/2 hours. Season and serve.
• Quick method. In a large stockpot, add 10 cups of warm water for every 2 cups of dried beans. Bring to a boil and boil 2–3 minutes. Remove from heat, cover, and allow to rest for at least 1 hour. Return to heat and boil until tender, about 2–2 1/2 hours. Season and serve.
Rice & Beans
South America
Serves: 6 / Serving size: 1/2 cup
Red bell pepper is pretty in this dish.
2 cups water
1 Tbsp olive oil
1/2 cup chopped onion
2 garlic cloves, minced
1 medium red bell pepper, seeded and diced
1 cup long-grain rice
1/2 tsp salt
1. Set water to boil. Heat oil in a medium saucepan over medium heat. Sauté onion and garlic 3–5 minutes.
2. Add pepper and rice and sauté 2–3 minutes, stirring frequently. Stir rice and salt into boiling water.
3. Cover, lower heat, and cook 20 minutes.
Exchanges/Choices
2 Starch
Calories 155
Calories from Fat 20
Total Fat 2.5 g
Saturated Fat 0.4 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 195 mg
Total Carbohydrate 30 g
Dietary Fiber 1 g
Sugars 2 g
Protein 3 g
Cuba
Serves: 4 / Serving size: 1 cup
When I was a child our Cuban neighbors shared this rice with us. They called it Congri. I always liked it, and today I prepare it for my family.
2 cups water
1 Tbsp canola oil
1/4 cup finely chopped onion
3 garlic cloves, minced
1/4 cup finely chopped green or red bell pepper
2 Tbsp chopped cilantro
1 cup long-grain rice
1/4 cup tomato sauce
1 cup cooked black beans or canned, rinsed, and drained
1/2 tsp salt
4 strips bacon, diced, cooked, and drained
6 pimiento strips
1. Set water to boil. Heat oil in a medium saucepan over medium heat. Sauté onion, garlic, pepper, cilantro, and rice 2–3 minutes.
2. Stir in tomato sauce and beans. Cook for 2–3 minutes. Add boiling water, salt, and bacon. Cover, reduce heat, and simmer for 20 minutes.
3. Garnish serving bowl with pimiento strips.
Exchanges/Choices
3 1/2 Starch • 1 Fat
Calories 320
Calories from Fat 65
Total Fat 7.0 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Cholesterol 5 mg
Sodium 575 mg
Total Carbohydrate 54 g
Dietary Fiber 5 g
Sugars 3 g
Protein 11 g
Puerto Rico
Serves: 4 / Serving size: 1 cup
In Puerto Rico, rice with pigeon peas is served at Christmastime. In Spanish pigeon peas are called gandues, gandures, or gandules de palo. The sweet ají peppers and culantro leaves called for in this recipe are available in Latin markets. You can use 1 medium bell pepper instead of the sweet ajís in this recipe—South American ajís will be too hot!
1 Tbsp olive oil
3 Tbsp sofrito
3 sweet Caribbean ají peppers, seeded and finely minced
2 Caribbean culantro leaves, if available, finely minced
1 cup long-grain rice
6 oz boneless pork chops, cut into bite-sized pieces
1/2 cup tomato sauce
1 cup canned pigeon peas, rinsed and drained
2 cups water
1/2 tsp salt
1/4 tsp ground annatto (Bijol)
6 pimiento strips
1. Heat oil in medium saucepan over medium heat. Sauté sofrito, ají peppers, culantro leaves, rice, and pork for 4–5 minutes.
2. Add tomato sauce and pigeon peas. Sauté 2–3 minutes, stirring frequently.
3. Add water, salt, and annatto. Bring to a boil, then cover, reduce heat, and simmer until rice is tender, 20–25 minutes. Garnish serving dish with pimiento strips.
Exchanges/Choices
3 1/2 Starch • 1 Lean Meat • 1/2 Fat
Calories 345
Calories from Fat 65
Total Fat 7.0 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Cholesterol 20 mg
Sodium 575 mg
Total Carbohydrate 54 g
Dietary Fiber 5 g
Sugars 4 g
Protein 16 g
Guatemala
Serves: 8 / Serving size: 1/2 cup
This dish looks so festive on a holiday table.
1 Tbsp canola oil
1/4 cup finely chopped onion
1 garlic clove, minced
1 cup long-grain rice
1/4 cup finely diced carrots
1/4 cup finely chopped green or red bell pepper
1/4 cup frozen corn
1/4 cup fresh or frozen peas
2 cups low-fat, low-sodium chicken broth
1/4 tsp salt
1/8 tsp black pepper
1. Heat oil in medium saucepan over medium heat. Sauté onion, garlic, and rice for 4–5 minutes, stirring constantly.
2. Add remaining ingredients and bring to a boil. Reduce heat to low, cover, and simmer 20 minutes or until rice is tender.
Exchanges/Choices
1 1/2 Starch
Calories 125
Calories from Fat 20
Total Fat 2.0 g
Saturated Fat 0.2 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 100 mg
Total Carbohydrate 23 g
Dietary Fiber 1 g
Sugars 1 g
Protein 3 g
Serves: 4 / Serving Size: 1/4 recipe
1 tsp olive oil
1/2 cup chopped onion
1 crushed garlic clove
1/2 diced carrot
1/2 tsp dried basil
1 cup white beans, pre-cooked, if canned, rinse
1 cup brown rice
2–2 1/2 cups vegetable broth, low in fat and sodium
1/4 cup frozen sweet peas
2 bacon slices, cooked, drained, and cut into 1-inch pieces (optional)
1. Heat oil and sauté the onion and garlic for 2–3 minutes.
2. Add the carrot, basil and beans. Sauté for 2–3 minutes.
3. Add rice. Stir until well mixed. Add the broth and cook over low heat for 40–45 minutes or until all broth has been absorbed.
4. In a skillet, render the fat out of the bacon. Drain on a paper towel.
5. When the rice is cooked, add the sweet peas and the bacon. Mix well with the rice. Cook for another 5 minutes.
6. Serve with a serving of meat and a green salad.
Exchanges/Choices
3 Starch • 1 Vegetable
Calories 270
Calories from Fat 20
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 90 mg
Total Carbohydrate 52 g
Dietary Fiber 6 g
Sugars 3 g
Protein 9 g
Uruguay
Serves: 5 / Serving size: 1 cup
Herminia Fernández Blanco, Yaya, was born in Spain and has spent most of her adult life in Uruguay. Yaya considers paella her specialty and the ideal dish for outdoor cooking. The special “paellera,” a skillet-like dish designed for cooking paella, can help you make a fluffy, flavorful paella. Most paellas contain seafood or chicken, but this vegetarian variation caught my attention.
1 Tbsp olive oil
1 medium green bell pepper, cut in 4 pieces
1/2 cup fresh green beans, cut in 1/2-inch pieces (or use frozen)
1 medium tomato, peeled and diced
1 cup short-grain rice
6 garlic cloves, crushed
1/2 tsp chopped fresh parsley
1/4 tsp ground annatto
1/2 tsp salt
2 cups water
1/2 cup canned lima beans, rinsed and drained
1/2 cup drained and chopped canned artichoke hearts
1. Heat oil in medium frying pan over medium heat. Sauté pepper and green beans for 2 minutes.
2. Add remaining ingredients except lima beans and artichoke hearts and bring to a boil. Cover, reduce heat, and simmer 20 minutes.
3. Add lima beans and artichokes, stir, cover, and cook 5 more minutes.
Exchanges/Choices
2 1/2 Starch • 1 Vegetable
Calories 215
Calories from Fat 25
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 320 mg
Total Carbohydrate 41 g
Dietary Fiber 4 g
Sugars 2 g
Protein 5 g
Central America and the Caribbean
Serves: 8 / Serving size: 1/2 cup
When I was a child, my grandmother talked about the difficult economic conditions in Puerto Rico when she was a child. Half a kilo of salted codfish was 3 “céntimos” (Spanish currency comparable to today’s small change). For many years, salted codfish was considered food for the poor. Today, it costs as much as meat and is difficult to find in some places, except during Lent.
1/4 lb salted codfish filet
1 Tbsp canola oil
1 medium onion, peeled and chopped
1/2 medium red bell pepper, seeded and chopped
2 sweet ají peppers, seeded and chopped, if available, or 1/2 medium green bell pepper, seeded and chopped
2 medium tomatoes, peeled and diced
2 garlic cloves, crushed
6 stuffed olives, whole or sliced
1/2 tsp ground annatto
2 cups water
1 cup long-grain rice
6 pimiento strips
1. Soak codfish in cold water in the refrigerator for at least 12 hours. Change the water several times. Clean and cut codfish into small pieces.
2. Heat oil in medium saucepan over medium-high heat. Sauté onion, peppers, tomatoes, and garlic for 4–5 minutes. Add codfish, olives, and annatto and sauté for 3–4 minutes.
3. Add water and bring to a boil. Stir in rice, cover, lower heat, and simmer for 20 minutes. Garnish serving bowl with pimiento strips.
Exchanges/Choices
1 1/2 Starch • 1 Vegetable
Calories 145
Calories from Fat 20
Total Fat 2.5 g
Saturated Fat 0.3 g
Trans Fat 0.0 g
Cholesterol 5 mg
Sodium 350 mg
Total Carbohydrate 25 g
Dietary Fiber 2 g
Sugars 3 g
Protein 6 g
Puerto Rico
Serves: 4 / Serving size: 1/2 cup
This dish is traditionally served with chicken and white rice.
1 Tbsp olive oil
1 Tbsp sofrito
4 oz cooked lean ham, cubed
1/4 cup tomato sauce
1 15-oz can pink beans, rinsed and drained
3/4 cup water
1/2 cup raw potatoes or squash, finely cubed
2 Tbsp chopped cilantro
1. Heat oil in a medium saucepan over medium-high heat. Add the sofrito and ham and cook for 2–3 minutes.
2. Add tomato sauce, beans, and water. Bring to a boil. Add the potatoes or squash and cilantro. Cook 20 minutes or until thick.
Exchanges/Choices
1 1/2 Starch • 1 Lean Meat • 1/2 Fat
Calories 180
Calories from Fat 45
Total Fat 5.0 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Cholesterol 15 mg
Sodium 475 mg
Total Carbohydrate 24 g
Dietary Fiber 4 g
Sugars 3 g
Protein 12 g
Cuba
Serves: 12 / Serving size: 1/2 cup
You can purée the sofrito before adding it to these beans or leave the sofrito chunky.
1 lb black beans
1/2 onion, cut in 4 pieces
1 garlic clove, whole, peeled
1 bay leaf
1/2 green or red bell pepper
1/4 cup sofrito
2 Tbsp chopped cilantro
1 Tbsp vinegar
1 tsp sugar
1. Soak and cook beans as described. Add onion, garlic, bay leaf, and pepper to water and remove them after beans are tender.
2. Stir in sofrito and cilantro. Add vinegar and sugar, if using. Heat beans and serve.
3. For thicker beans, remove and mash 1 cup of beans. Return them to pot and cook over medium heat for 5 minutes.
Exchanges/Choices
1 Starch • 1 Lean Meat
Calories 115
Calories from Fat 0
Total Fat 0.0 g
Saturated Fat 0.1 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 0 mg
Total Carbohydrate 21 g
Dietary Fiber 8 g
Sugars 2 g
Protein 8 g
Mexico
Serves: 4 / Serving size: 1/2 cup
Use green and red bell pepper for a colorful dish.
Pot Beans
1/2 lb pinto beans
5 cups water
1/2 Tbsp canola oil
1/2 medium onion, chopped in large chunks
1/4 tsp salt
Refried Pot Beans
1 Tbsp canola oil
1/2 cup finely chopped onion
2 garlic cloves, minced
1/4 cup chopped bell pepper
2 cups Pot Beans (from above)
1/4 cup Pot Beans liquid (from above)
1/2 tsp cumin
1/2 tsp salt
1 tsp chile powder or crushed red pepper
1. To make pot beans, rinse the beans and remove any impurities such as tiny rocks. Combine beans, water, oil, and onion in a large stockpot.
2. Cover and bring to a boil. Lower the heat and simmer for 2 hours or until the beans are tender.
3. Add salt and simmer for 20–25 minutes.
4. To make refried beans, heat oil in a medium skillet over medium-high heat and sauté the onion, garlic, and bell pepper for 3–5 minutes.
5. Add remaining ingredients. Simmer 10–15 minutes.
6. Mash or purée in a blender. Continue simmering until beans thicken, about 5–10 minutes.
Exchanges/Choices
1 1/2 Starch • 1 Lean Meat • 1/2 Fat
Calories 185
Calories from Fat 40
Total Fat 4.5 g
Saturated Fat 0.4 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 345 mg
Total Carbohydrate 28 g
Dietary Fiber 9 g
Sugars 2 g
Protein 9 g
Serves: 5 / Serving size: 1/2 cup
Doña Carmen has been a second mother to me. Many years ago, Carmen taught me the traditional way to prepare refried beans. But when I’m in a hurry, this recipe is a pretty good substitute! These beans are much better than canned refried beans.
1 Tbsp canola oil
1/4 cup chopped onion
2 garlic cloves, minced
1/2 green or red bell pepper, chopped
1/4 tsp chile powder or crushed red pepper
1/4 tsp cumin
1/4 tsp cilantro seeds (ground coriander)
2 15-oz cans black beans, rinsed and drained
1 cup low-fat, low-sodium chicken broth
1/2 tsp salt
2 Tbsp chopped cilantro (optional)
2 Tbsp chopped onions (optional)
1. Heat oil in a medium skillet over medium-high heat and sauté the onion, garlic, and bell pepper for 3–5 minutes.
2. Add the chile flakes, cumin, and cilantro and sauté 1–2 minutes.
3. Add beans, chicken broth, and salt and cook 3–5 minutes.
4. Mash beans with a fork or potato masher. Reduce heat to low and cook for 10–15 minutes, stirring several times, until beans are thick. Garnish with cilantro and onions, if desired.
Exchanges/Choices
1 1/2 Starch • 1 Lean Meat
Calories 165
Calories from Fat 30
Total Fat 3.5 g
Saturated Fat 0.4 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 375 mg
Total Carbohydrate 25 g
Dietary Fiber 9 g
Sugars 3 g
Protein 9 g
Spain
Serves: 5 / Serving size: 1/2 cup
Serve this side dish with a main dish, warm corn tortillas, and a crisp green salad.
1 1/2 oz raw chorizo sausage, cubed
1 tsp olive oil
1/4 cup chopped onion
3 garlic cloves, minced
1 cup diced fresh tomato
1/2 tsp paprika
1/8 tsp cumin
1/8 tsp black pepper or to taste
2 cups cooked white beans or canned (rinse and drain)
1. Precook and drain sausage.
2. Heat oil in a medium skillet over medium-high heat and sauté the onion, garlic, and tomato. Add the sausage and cook together.
3. Add remaining ingredients and cook over medium heat until thickened, 15–20 minutes.
Exchanges/Choices
1 Starch • 1 Lean Meat • 1/2 Fat
Calories 160
Calories from Fat 40
Total Fat 4.5 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Cholesterol 5 mg
Sodium 110 mg
Total Carbohydrate 21 g
Dietary Fiber 5 g
Sugars 3 g
Protein 10 g
Serves: 12 / Serving size: 1/2 cup
You can prepare these beans with chorizo sausage for a slightly different flavor.
1 Tbsp olive oil
1 tomato, chopped
2 garlic cloves, minced
1 small onion, chopped
1/4 green bell pepper, chopped
1/4 red bell pepper, chopped
1 sweet Caribbean ají pepper, if available, seeded and chopped
1 Tbsp pimiento
2 oz lean (4% fat) ham, diced
4 cups cooked garbanzo beans or canned (rinse and drain)
1/4 cup tomato sauce
1 cup water or bean liquid from cooking dry garbanzos
1/4 tsp salt
1/4 tsp pepper
1. Heat oil in a medium skillet over medium-high heat and sauté all ingredients except beans, tomato sauce, water, salt, and pepper for 5 minutes, stirring frequently.
2. Add remaining ingredients and simmer for 10–15 minutes. Serve with white rice.
Exchanges/Choices
1 Starch • 1 Lean Meat
Calories 115
Calories from Fat 25
Total Fat 3.0 g
Saturated Fat 0.4 g
Trans Fat 0.0 g
Cholesterol 5 mg
Sodium 140 mg
Total Carbohydrate 18 g
Dietary Fiber 5 g
Sugars 4 g
Protein 6 g