Running a bicycle shop means that I have busy weeks with little time to prepare healthy food for breakfast lunch and dinner every day. But as a Bicycle Shop owner I also understand the importance of having a well-balanced diet, and filling my body with nutrients as much as possible. Thus, Sunday, my one day off, usually involves cooking and prepping meals for the week. One of my staples is this Beans and Rice dish that can be warmed up and eaten alone, topped with avocado, cheese, or salsa and eaten with chips, or spread on a tortilla for a quesadilla.
The only down side to this dish is you have to plan ahead and soak the beans the night before. I usually mix Black Beans, Yellow Beans, and Pinto Beans for a total of 2 cups beans.
I soak the beans overnight in water (I usually just leave them on the counter, but you could put them in the fridge if you wanted). Rinse and add to a 3 quart pan with 3 cups of water.
I then add 4 large cloves of garlic and 1/3 cup of jalapeno (I used some that have been preserved from last summer) and simmer on low for a few hours with the lid on. Don’t forget to stir them occasionally so they don’t stick to the bottom of the pan.
About half-way through cooking I add 1 1/2 Tablespoons of Cumin (this adds a nice smoky flavor) and just shy of 1 Tablespoon of Cayenne pepper (more if you like it really spicy) and let these simmer into the beans.
I take this time to clean the kitchen, prep veggies for the week, take care of laundry, and vacuum the house.
I also use my rice cooker to make 2 cups of rice (dry measurement, which makes 4 cups cooked rice). You can use brown rice, white rice, short grain, long grain, wild or any combination thereof.
When the beans and rice are done (beans are to be soft and mushy and should have a little bit of extra water on them) I cut up a large red onion into strips and sauté it in a frying pan with a little olive oil. They should be brown, translucent, and soft.
I then take my potato masher and mash-up the bean, garlic, and jalapeno mixture. You could skip this step, but it helps diffuse the seasonings throughout the dish if it’s mashed.
I add the onions to the cooked rice (in a big dish that you will store it in for the week). I then take a bag of frozen corn and sauté it in the pan I used for the onions. This not only warms them up, but if you let them get a little browned it adds nice color and flavor to the dish.
I also add a can of diced tomatoes to the rice and onions while the corn is cooking. Then add the bean mixture and the corn and mix well.
You are left with a large pan of rice and beans that can be warmed up quickly for a protein rich, nutritious lunch or dinner.