Beans and Rice Recipes from Around the World
Every culture around the world has their own version of beans and rice. These foods are commonly found, easy to prepare, and provide a lot of nutrients. This week we're sharing a variety of recipes featuring beans and rice from around the world and how you can create 75% plate meals with them.
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Teriyaki Stir Fry
Make it a Full Plate Meal: Serve this Asian inspired stir fry over brown rice and end the meal with sliced kiwi.
75%water-fiber – foods edamame, broccoli, zucchini, snap peas, ginger, brown rice, kiwi
25% – foods sauce
Recipe Note: Don’t have time to make the sauce from scratch? Use your favorite store-bought variety.
Cuban Black Bean and Yellow Rice Bowl
Make it a Full Plate Meal: Since the entire bowl is composed of fiber foods, you can choose your own 25% food here – grilled fish or tofu would work well with this recipe.
75% water-fiber foods – brown rice, plantains, red onion, jalapeño, black beans, red bell pepper, avocado, cilantro.
25% foods – olive oil, chicken/tofu
Persian Lentil Soup
Make it a Full Plate Meal: This soup is made mostly from fiber-rich ingredients. Since they all fall in the 75% plate category, you can choose a 25% food such as whole grain Naan bread to go along with the meal.
75% water-fiber foods – lentils, onion, garlic, tomatoes, parsley, brown rice
25% foods – whole grain Naan bread
Recipe Note: If you’re trying to balance blood sugar levels, opt for this Persian Shirazi Salad instead of the Naan bread.
Easy New Orleans Red Beans and Rice
Make it a Full Plate Meal: Serve these flavorful red beans and rice with a Canjun Chopped Salad and pick your own 25% item.
75% water-fiber foods – onion, green pepper, celery, garlic, red beans, fire roasted tomatoes, brown rice, salad veggies
25% foods – dressing, 25% item of choice
Brown Rice Burrito Bowl
Make it a Full Plate Meal: Once again, this is a meal made up of 100% water-fiber ingredients. You can pick your own 25% food item, whether that's chips, chicken or tofu.
75% water-fiber foods – avocado, brown rice, pinto beans, corn, romaine lettuce, salsa, fresh cilantro
25% foods – chips/chicken/tofu
Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains. For a more detailed explanation, watch Lesson 1.
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