This bean and rice dish is a simple, affordable, and healthy dinner, perfect for busy weeknights. You only need cheap, readily available ingredients, such as canned beans, rice, and simple spices, to make a protein-rich and nutritious dinner in about 30 minutes. The cost is typically less than €2 per serving.
Affordable, nutritious, and quick – finding a dinner that meets all these criteria is not straightforward. This simple bean and rice dish offers the solution: a delicious and nutritious meal with simple ingredients.
This dish is so filling because beans and rice contain complex carbohydrates, rich in protein and dietary fibre. You don’t need expensive meat or fresh seasonal vegetables to make a hearty dinner. Skip the trip to the supermarket and prepare your dinner in less than 30 minutes using basic products you likely already have at home.
Why This Meal Is Budget-Friendly
This bean and rice skillet relies entirely on shelf-stable foundation foods that cost pennies per ounce. Because the ingredients have a long shelf life, you can buy them in bulk and keep them in your pantry for months without worrying about spoilage.
- Cheap ingredients: Dry rice and canned beans are among the most inexpensive grocery items available.
- Large portions: The high-fibre content makes small servings incredibly filling, allowing one batch to feed a large family.
- Minimal waste: Because you only use shelf-stable staples, you eliminate the risk of fresh ingredients going rotten in the refrigerator.
- Easy storage: Leftovers keep perfectly in the fridge or freezer, providing ready-made lunches for the rest of the week.
Estimated Cost Per Serving
Understanding the breakdown of your grocery budget helps you make smarter choices at the store. Here is a brief look at the estimated cost per serving for this skillet dinner, proving just how economical it is to cook from your pantry.
|
Ingredient |
Estimated Cost Per Recipe |
Estimated Cost Per Serving (Serves 4) |
|---|---|---|
|
White or brown rice (1 cup dry) |
$0.50 |
$0.12 |
|
Canned black beans (2 cans) |
$1.80 |
$0.45 |
|
Canned diced tomatoes (1 can) |
$1.00 |
$0.25 |
|
Onion and garlic |
$0.60 |
$0.15 |
|
Spices (cumin, chili powder, salt) |
$0.30 |
$0.08 |
|
Total Cost |
$4.20 |
$1.05 |
Ingredients Needed
Main Ingredients
- 1 cup of uncooked white or brown rice
- 2 cans (15 oz each) of black beans or pinto beans (rinsed and drained)
- 1 can (15 oz) of diced tomatoes (undrained)
- 1 medium yellow onion (diced)
- 2 cloves of garlic (minced)
- 1 tablespoon of olive oil or vegetable oil
- 2 teaspoons of chili powder
- 1 teaspoon of ground cumin
- 1/2 teaspoon of salt (adjust to taste)
- 1 cup of vegetable broth or water
Budget-Friendly Optional Additions
- Frozen corn kernels (adds sweetness and texture)
- Shredded cheddar or Monterey Jack cheese
- A dollop of sour cream or plain yogurt
- Fresh cilantro or green onions for garnish
- A squeeze of fresh lime juice
- Hot sauce or jalapeños for extra heat
Step-by-Step Cooking Instructions
- Cook the rice: Prepare the white or brown rice according to the package instructions. Set it aside once fully cooked.
- Sauté the aromatics: Heat the olive oil in a large skillet over medium-high heat. Add the diced onion and cook for 4 to 5 minutes until soft and translucent. Add the minced garlic and cook for 1 additional minute until fragrant.
- Toast the spices: Stir the chilli powder and ground cumin into the onion and garlic mixture. Let the spices cook for 30 seconds to release their natural oils and deepen the flavour.
- Combine the ingredients: Pour the undrained diced tomatoes, rinsed beans, and vegetable broth into the skillet. Stir well to combine all the ingredients and bring the mixture to a gentle simmer.
- Simmer the skillet: Reduce the heat to medium-low and let the skillet simmer for 10 minutes. This allows the liquid to reduce slightly and the flavours to meld together.
- Mix in the rice: Fold the cooked rice into the bean mixture. Let it cook for another 2 to 3 minutes, until the rice is heated through and has absorbed some of the flavourful cooking liquid.
- Garnish and serve: Remove the skillet from the heat. Top with any budget-friendly additions like cheese or fresh cilantro and serve immediately.
Ways to Save More Money on This Recipe
- Buy dry beans: Swapping canned beans for a bag of dry beans will cut your protein cost in half. Simply soak and cook the dry beans ahead of time before adding them to the skillet.
- Use leftover rice: This recipe is the perfect way to use up leftover rice from a previous meal, which reduces food waste and cuts your cooking time down by 20 minutes.
- Freeze extra portions: Make a double batch of this recipe and freeze the leftovers in individual containers. This gives you free, instant microwave meals for busy workdays, preventing you from spending money on takeout.
Cheap Ingredient Substitutions
Protein Alternatives
If you do not have black beans or pinto beans on hand, you can easily substitute them with chickpeas, kidney beans, or lentils. For a slightly different flavour profile, you can also brown a half-pound of inexpensive ground turkey or leftover cooked chicken before adding the aromatics to the skillet.
Vegetable Alternatives
You can bulk up this recipe without spending much money by tossing in whatever vegetables are lingering in your crisper drawer. Diced bell peppers, zucchini, or carrots work beautifully. Alternatively, stir in a handful of frozen vegetables like peas or green beans during the final five minutes of cooking.
Meal Prep and Storage Tips
Storing Leftovers in the Refrigerator
Allow the rice cooker to cool down completely before transferring the contents to an airtight container. You can keep the rice in the refrigerator for up to five days. The taste is usually best on the second day, as the rice absorbs some moisture then.
Freezing
Divide the cooled mixture into freezer containers or thick freezer bags. Remove as much air as possible to prevent freezing. This dish can be stored in the freezer for up to three months.
Reheating Method
Reheat the dish after removing it from the freezer, stirring occasionally for one minute at a time until fully heated. If you wish to reheat it from a frozen state, let the container thaw overnight. You can also add a small amount of water and heat the dish gently on the stove over medium heat.
Conclusion
On busy workdays, you can prepare a healthy and delicious dinner without having to spend expensive ingredients or hours in the kitchen. With affordable, readily available ingredients like beans and rice, you can make a delicious and economical lunch that the whole family will enjoy. Experiment with this recipe by adding herbs and inexpensive vegetables for your own unique flavour.
Frequently Asked Questions
Is it cheaper to use dried or canned beans for this dish?
Dried beans are significantly cheaper per gram than canned beans. However, canned beans are more time-saving. If saving money is more important than saving 45 minutes of preparation time, then dried beans are a better choice.
Can I omit the tomatoes from this bean dish?
Yes. If you don’t have chopped tomatoes at home, you can use a tablespoon of tomato paste diluted with a cup of water instead, or simply add more vegetable stock and a splash of vinegar for acidity.
Is this bean dish suitable for vegetarians?
Yes, this dish is vegan by nature. Just use vegetable stock (or water) and replace cheese or sour cream with plant-based ingredients.