A vegetarian crock pot recipe, such as this red beans and rice meal, is not only a heart healthy choice but it saves you plenty of time in the kitchen.
About cooking with beans:
There is always some debate over whether or not to soak beans.
Both my mother and step mother make an excellent pot of beans. One insists on soaking them over-night, where the other brings them to a hard rolling boil for 10 minutes, covers them for an hour, and then continues to simmer for several more hours.
Crock pot cooking can be a little different than stove top cooking, so I have provided a link below for further information.
However, one thing is certain: it is important to increase the protein in our diets. This can be accomplished by learning to prepare quick easy crock pot meals.
Healthy Red Beans and Rice
1 lb dry red beans
1 onion, chopped
1 green pepper, chopped
2 ribs celery, chopped
3 cloves garlic, minced
6 cups vegetable broth
1 cup water
1 cup V-8 juice
1 t. salt
½ t. cumin
½ t. hot pepper sauce
3 cups *cooked brown rice
- Place beans in a large pot, cover with 3 times their volume in water.
- Bring beans to a boil. Boil hard for 10 minutes. Remove from heat.
- Cover and let stand for 1 hour. Drain.
- Combine all remaining ingredients (except *rice) in the slow cooker.
- Cover and cook on low for 10 hours / or high for 6 hours.
- Serve over hot, cooked *rice.
Use a 3 – 6 quart size cooker
- Continue to add more broth to desired consistency.
- Omit the *rice for low calorie diets or replace with quinoa for a gluten free meal.
- Remember to read labels and watch for added / hidden sugars.
- Always consult your physician if you have special diet or health related issues.
• Beans and legumes are high in protein.
• Diets high in protein help the body feel satisfied, which is known to reduce sugar cravings. This is especially important for those battling high blood sugar and/ or diabetes.
• Plant-based foods are rich in complex carbohydrates.
• Contain an array of vitamins, minerals and antioxidants.
• Fat -free and cholesterol-free.
• When eaten regularly, they have been known to lower cholesterol and triglyceride levels.
For additional information and local places to shop for healthy foods, click on any of the following links:
- For more information on cooking with beans, click on the link in this sentence.
- Boise Co-Op
- Whole Foods Market
- Brown Box Organics
- The Organic Store Locator
From my home to yours, another favorite recipe - enjoyed with nutrition in mind.