Rice and Beans: Healthy and Complete

Legumes and rice are a favorite combination in India, the Middle East and in Mediterranean lands. In our hemisphere, beans and rice are especially loved in the American South and in Caribbean countries. Red beans and rice are popular in Louisiana, black beans and rice appear often on tables in Cuba and Puerto Rico, and pink beans with rice are a classic match in other Caribbean islands.

These pairings not only taste great, they happen to make perfect nutritional sense, as the protein of the rice completes that of the beans. A dish of beans and rice can be a satisfying, healthful entree, as the main ingredients contain virtually no fat and are cholesterol free. Of course, how wholesome the dish is depends on what other ingredients you add.

In the South, a dish of black-eyed peas and rice is elevated to the status of holiday fare. The peas and rice are combined in an entree called Hoppin’ John, which is served on New Year’s Day to bring good luck during the year.

Traditional versions of Hoppin’ John make use of dried black-eyed peas and call for adding salt pork, bacon or ham to the peas as they cook. But these meats detract from the intrinsic healthful quality of the dish.

I prefer a light, healthy vegetarian version that still keeps to the spirit of Southern cooking. Instead of the meat, I use the popular Southern seasoning trio of onions, celery and bell peppers to flavor the beans. For a change from the usual white rice, I like to use brown rice, which is richer in fiber and nutrients and contributes a pleasing, nutty flavor.

To make this healthy dish a quick one, use one of the faster-cooking kinds of black-eyed peas, either the frozen type or the pre-soaked black-eyed peas that are available in the produce section. Both these types of peas cook in less than 30 minutes; dried black-eyed peas require at least 1 1/2 hours. To shorten the cooking time of the rice, use the quick-cooking type of brown rice, which is ready in 10 minutes.

HEALTHY HOPPIN’ JOHN

2 cups black-eyed peas, frozen or pre-soaked

1 tablespoon oil

1 medium onion, chopped

1 green bell pepper, finely diced

1 red bell pepper, finely diced

2 celery stalks, finely diced

1/2 teaspoon Creole seasoning or more to taste

1 teaspoon dried thyme

Salt

Freshly ground pepper

1/4 cup water

2 cups cooked brown rice

1/4 teaspoon hot pepper sauce, or more to taste

1/3 cup chopped parsley

Creole seasoning and Tabasco sauce lend zip to the black-eyed peas and rice in this dish. Add more of both seasonings if you prefer a hotter dish. To make this dish even faster, you can use packaged fresh diced onions and frozen strips of mixed bell peppers.

Cook black-eyed peas according to package directions and drain.

Heat oil in skillet. Add onion and saute 1 minute over medium heat. Add bell pepper, celery, 1/4 teaspoon Creole seasoning, thyme and salt and pepper to taste. Saute, stirring often, 5 minutes. Cover and saute, stirring occasionally, 5 minutes or until tender.

Add water and black-eyed peas and mix with vegetables. Spoon rice on top. Sprinkle with more salt and remaining 1/4 teaspoon Creole seasoning. Cover and heat through, about 5 minutes. Season to taste with hot pepper sauce. Stir in parsley. Serve hot.

Makes 3 main-course servings.