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Answer: Yes. Vegans can definitely eat beans and rice, since both are vegetables.
Beans and Rice
Few food items are as easy to prepare as beans and rice recipes. They can serve as a quick-fix after a long day, a fancy side-dish, or a proper meal in themselves. They’re both very wholesome food items that give you taste and variety.
Beans are mature legumes, and rice is a cereal grain valued in most food cultures. So, they’re both integral to vegan diets regardless of taste and preference. There are tons of beans and rice recipes that are available out there today. And you’ll miss out on some great meals if you don’t check them out.
Beans and rice combine to make a rich source of nutrition and taste in one meal. Just add some leafy veggies, fruits, some nuts, and you’re already pretty to an ideal balanced diet. Take a look at both these food items individually, and you’ll get a better idea of how they combine to make a great meal.
When you think of beans, naturally, two types come to mind – canned or dry beans. Dry beans are usually more natural and healthier because they come harvested from the seed pod is dry. Regardless of type, these beans are great sources of protein and fiber, both essential to a healthy diet plan.
Beans come in different varieties too. You can have black beans, red beans, kidney beans, pinto, pink, navy, etc. But they all give almost the same level of protein intake and decent fiber levels.
Let’s look at a breakdown of nutrition in some common varieties of beans.
|Type of Beans||Proteins (g)||Carb (g)||Dietary Fiber (g)|
|Dark Red Kidney||8||19||8|
You’ll notice that specific varieties of beans can vary a little on carbs and fiber. While the Great Northern Beans have lower dietary fiber, Navy beans have a higher level of fiber. Both Pink and Navy beans give you more carbs, but pink beans may have more net carbs. These variations are, however, negligible. And they don’t drastically change the nutrition value of one bean from another.
Let’s look at another table that can summarize the fat and sodium levels in beans.
|Type of Beans||Fats (g)||Sodium (mg)|
|Dark Red Kidney||0.2||4|
Beans have very low levels of fats and sodiums, both of which can be harmful in large quantities. Also, most beans are rich in minerals like potassium, manganese, potassium, and manganese. This healthy balance of carbs, fiber, and minerals make them an excellent addition to any healthy meal.
Rice is essentially the dominant choice of food in over half of the world’s population. And there are good reasons why – it grows in a variety of climates and, more importantly, it’s packed with nutrients! Rice can come in a wide variety of types, but most of them share similar nutritional value. The only comparison worth making here is between white rice and brown rice. Other varieties like risotto, basmati, sticky rice, red rice, etc. all come under one of these two varieties.
Let’s look at the nutrition values for 1 cup of cooked rice for both white and brown.
|Nutrients||White Rice||Brown Rice|
The first thing you’ll notice is what makes rice such a staple food item – the calories and carbs. It gives you more energy to go about your day than most other food items. Rice is also rich in minerals, but we included only the phosphorus value because it has the most difference. The overall numbers show that brown rice has more nutrition because it’s closer to the natural state.
Beans and rice are an excellent addition to any vegan diet. And there are numerous ways of preparing them into scrumptious meals. Next time you run out of meal ideas, whip up something with the rice and beans in your kitchen. You’ll be all set with the strength and energy to face the day.