Beans and brown rice
Common food
Photo: Wikipedia
A hearty, earthy staple combining the nutty chew of brown rice with the creamy, savory depth of beans. This classic pairing creates a complete protein with a satisfying, slightly grainy texture and a mild, comforting flavor. Nutritionally, it's a powerhouse of complex carbohydrates and fiber, making it a cornerstone of balanced, plant-based diets.
💚 Why it's loved
People love it for its deeply satisfying, humble comfort and its incredible versatility as a canvas for spices, sauces, and toppings. It's a beloved, affordable staple across countless cultures, often evoking a sense of home and tradition.
⚠️ Watch-outs & how to enjoy it better
The high fiber and complex carbs can cause bloating or gas in those unaccustomed to legumes, and the brown rice may have a phytic acid content that can affect mineral absorption. To counteract this, gradually increase your intake, soak beans before cooking, and pair the meal with a source of vitamin C (like a squeeze of lime or a side of tomatoes) to boost iron absorption.
Key benefits
- Excellent source of plant-based protein and fiber
- Provides sustained energy from complex carbohydrates
- Supports digestive health and gut microbiome
- Naturally low in fat and sugar
- A cost-effective, nutrient-dense meal base
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of beans and rice is a 'complete protein' because the amino acid lysine, which is low in rice, is abundant in beans, while the amino acid methionine, low in beans, is found in rice.
Full nutrition (scales with serving)
| Water | 63.0 g |
| Energy | 162 kcal |
| Protein | 6.4 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 24.3 g |
| Fiber, total dietary | 3.9 g |
| Total Sugars | 0.28 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 51.0 mg |
| Phosphorus, P | 102 mg |
| Potassium, K | 345 mg |
| Sodium, Na | 213 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 2.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.92 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 45.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 45.0 ug |
| Folate, DFE | 45.0 ug |
| Choline, total | 22.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.0 ug |
| Fatty acids, total saturated | 0.65 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.48 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is beans and brown rice a complete protein?
Yes, when eaten together, they form a complete protein, providing all nine essential amino acids your body needs.
How can I reduce the gas from beans?
Soak dried beans for 8-12 hours, rinse them well, and cook them thoroughly. Starting with smaller portions and gradually increasing your intake also helps your digestive system adjust.
Is this meal good for weight management?
Yes, the high fiber and protein content promote satiety, helping you feel full longer and potentially reducing overall calorie intake.