My favorite Friday dinner is simple and nutritious

I like cooking, however generally answering the query of what is for dinner may be exhausting — particularly in the course of the week, when deadlines and different commitments take precedence. After I’m hungry on the finish of the day and haven’t got a dinner plan prepared, that is after I raid the fridge for random substances in hopes of throwing one thing collectively shortly, or order takeout.

Despite the fact that I am not a meal prepper, you will discover me cooking up massive pots of soup or casseroles on Sundays (when I’ve the time and area to benefit from the cooking course of) and reheating leftovers the next days. Once we run out of leftovers, my husband and I put together faster, simpler meals, like our Friday night time meal: black beans and rice.

Associated: Our favourite recipes that may be made with a can of black beans

I have not all the time been an enormous fan of beans, however I’ve began consuming them frequently in the course of the pandemic as a result of they’re low cost and shelf-stable. I just like the comfort of canned beans, which require no prep work aside from reheating them. Our beans and rice dish happened just by placing our favourite substances in a bowl with some black beans: steamed white rice, sautéed kale, sliced ​​avocado, chopped onion, and a squeeze of lime juice.

To arrange it, I begin by rinsing some white rice and placing it in a rice cooker. The remainder of the meal comes collectively fairly shortly, so I often put the rice in about an hour earlier than consuming so it is cooked and able to eat. My rice cooker takes 45 minutes to organize white rice, and if we wish to eat our meal as quickly because the rice is completed cooking, I begin making ready the opposite substances when there are quarter-hour left on the timer. I chop the onion, chop the avocado, and reduce the lemon in half.

Subsequent, I put a can of black beans, liquid and all, right into a pot, add a lot of the chopped onions (I like to order a bit for protecting dishes) and warmth over medium warmth. When the liquid across the beans begins to boil, flip the warmth right down to low and blend to ensure the onions are cooked. I do not rinse the beans as a result of I like the flavour the liquid provides to the dish, however I do drain them a bit when assembling the dish by tilting a serving spoon stuffed with beans over the facet of the pot. For those who’re watching your sodium consumption, you should buy salt-free canned beans and/or rinse and drain them.

Associated: What occurs to your physique while you eat beans day by day…or each different day

Then on one other range, I sauté some cabbage with olive oil and Tony Chachere’s Creole seasoning in a skillet. We actually love kale, so I often sauté two pans value of cabbage, sufficient to get pleasure from it with any leftovers.

To serve, I seize my favourite handmade ceramic pasta bowls and construct the dish. I put some rice in every bowl, then high with black beans and heat onions. Place sautéed cabbage and avocado slices across the beans and rice, and end the dish with a sprinkling of uncooked chopped onion and lime juice. And that is it!

It is a easy, scrumptious and budget-friendly dish. There are many swaps you may make to fit your preferences or use no matter you have got in your pantry and fridge. You possibly can change white rice with brown rice or a wild rice combination, change the kind of beans, greens and seasonings, or add your favourite scorching sauce. I wish to throw an excellent straightforward egg over leftovers the following day. I like that this whole dish comes collectively in about 45 minutes (much less if utilizing leftover rice or pre-cooked rice), and the primary substances are pantry staples we nearly all the time have available.

By way of diet, this black bean and rice bowl is filled with anti-inflammatory substances like avocado and kale. Black beans present satiating fiber, and in the event you change white rice with brown rice, you may enhance the fiber even additional. This meal can be good in your intestine, because of the resistant starch in black beans and prebiotics in onions. Generally, it’s a full dish that accommodates carbohydrates, wholesome fat and protein.

Consuming fast meals like this rice and beans bowl takes the stress out of dinner planning — particularly while you hold your kitchen stocked with most (if not all) of the substances you want. For those who’re planning to make this dish at dwelling, I like to recommend looking for an avocado a couple of days prematurely or utilizing one in every of these ripening methods to ensure you have a wonderfully ripe avocado by dinnertime. Consuming a wholesome dinner would not require a sophisticated recipe or spending hours within the kitchen; It may be so simple as placing your favourite nutritious substances in a bowl and digging them in. I hope this “recipe” conjures up you to organize fast, wholesome and scrumptious dinners at dwelling.