Rice and Beans

You can never go wrong with rice and beans. The combo of a whole grain and meatless protein makes for a nutritious and hearty side dish that is vegan, nut free and gluten-free. Feel free to give this a twist with a unique seasoning.


  • 1 1/2 cups white rice
  • 3 cups vegetable broth
  • 2 bay leaves
  • 2 tablespoons olive oil
  • 1/2 white onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 2 15-ounce cans black or red beans, drained and rinsed
  • 2 tablespoons Old Bay
  • Juice of 1/2 lime


Start by cooking the rice in vegetable broth with the bay leaves, preferably in a rice cooker, if possible. While rice is cooking, add olive oil to a large pan and heat. Add onion and garlic to oil and begin to cook over medium heat until brown and translucent. Add beans, Old Bay and juice of lime and continue to sauté for 5 minutes. Once rice is fully cooked, remove bay leaves and combine with bean mixture and serve hot.

Nutritional Analysis:
Calories: 260, Carbohydrates: 48 g, Protein: 12 g, Fat: 6 g, Cholesterol: 0 mg, Sodium: 1080 mg, Fiber: 12 g

Laura Hahn Carroll, author of the cookbook Around the World One Gluten-Free Meal at a Time, is a regular contributor to Gluten-Free Living. She also blogs about gluten-free food at GuiltFreeFoodieCutie.com.