Rice and Beans (Meal Prep Friendly)

This Rice and Beans recipe is simple, affordable, and deeply nourishing-but with a twist. I use a 7-grain rice blend with four types of beans cooked together, then portion and freeze it to boost resistant starch and support better blood sugar balance. Make once and eat all week.

🔍 Quick Look: Rice and Beans

• ⏱️ Prep Time: 5 minutes
• 🎛️ Cook Time: 60 minutes
• 👥 Servings: 9
• 📊 Calories: ~308 kcal per serving (based on nutrition panel)
• 👩🏽‍🍳 Flavor Profile: hearty, earthy, mildly nutty, and comforting
• 💪🏼 Nutrition: 14 grams of protein, 9 grams of fiber
• ⭐ Difficulty: easy, mostly hands-off, minimal prep, beginner-friendly (just soaking, simmering, and basic cooking steps)

👩🏽‍⚕️ Nutritionist’s Note

Rice and beans are a staple across cultures because they’re affordable, filling, and nutritionally balanced. What I love here is the upgrade: using multiple beans adds broader nutrient diversity, cooling and reheating increases resistant starch (which may help blunt glucose spikes), and portioning into ½-cup servings makes it easy to build balanced, satisfying meals.

Why You’ll Love This Rice and Beans

This is not your typical rice and beans recipe-and here’s why:

• Higher in protein and fiber from four types of beans
• Budget-friendly and built on pantry staples
• Perfect for meal prep (freezer-friendly portions)
• Supports blood sugar balance with resistant starch
• Flexible: works with any grain or rice
• One-pot beans for maximum simplicity

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert’s and trained chef’s perspective.

• Pinto beans: Creamy and soft, these help bring the mixture together.
• Chickpeas: Firmer than the other beans, they add more bite and hold their shape well.
• Navy beans: Mild, tender, and great for balancing the texture.
• Black-eyed peas: Soft and earthy, they cook well with the other beans and add even more variety.
• Seven Grains Rice Mix: Using a rice and grain mix adds more texture, fiber, and interest than plain rice. That said, regular rice works too.

See the printable recipe card below for quantities.

🌱 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

• Grain: Use white rice, brown rice, red rice, black rice, quinoa, farro, or barley instead of the 7-grain mix
• Beans: Swap any of the four beans with black beans, kidney beans, or great northern beans (keep similar cook times)
• Canned beans: Use canned for convenience-drain and rinse well, then skip soaking and cooking
• Higher protein: Add cooked lentils or edamame
• Flavor boost: Add garlic, bay leaf, onion, or cumin while cooking beans
• Broth instead of water: Adds more depth if desired
• Spice variations: Add chili powder, smoked paprika, smashed garlic, bay leaf, or peppercorns
• Add-ins: Mix in sautéed kale or greens, chopped roasted veggies, nut-free pesto, or falafel sauce when serving

📝 How to Make Rice and Beans

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

Serve as a complete meal: Pair with a protein, add veggies, and finish with a sauce or dressing for balance and flavor.

🫘 What I used to make rice and beans:

✔️ Storage, Meal Prep & Reheating Tips

These simple steps help preserve freshness and flavor:

• Cool before storing: Let the rice and beans cool completely before transferring to containers. This improves texture and supports resistant starch formation.
• Portion for ease: Divide into ½-cup or 1-cup portions so you can grab exactly what you need.
• Refrigerate: Store in an airtight container in the fridge for up to 2 days.
• Freeze for longer storage: Freeze portions for up to 3 months. Smaller portions thaw faster and more evenly. Label and date: Especially helpful if you batch cook regularly.
• Reheat from fridge: Microwave covered for 1-2 minutes, stirring halfway, or warm in a saucepan over low heat with a splash of water.
• Reheat from frozen: Microwave covered for 2-3 minutes, stirring halfway, or thaw overnight in the fridge first for best texture. Stovetop method: Add a splash of water, cover, and heat gently, stirring occasionally until warmed through. Oven option: Cover and heat at 300°F until hot (best for larger portions). Avoid overheating: This helps prevent the grains from drying out and the beans from becoming mushy.
• Build meals easily: Pair reheated portions with veggies, a protein, and a sauce or dressing for a quick, balanced meal.

🍚 More Rice and Beans Recipes

This easy Vegan Red Beans and Rice recipe is a healthy version of the traditional Louisiana dish. 

Try my Cowboy Rice Salad with black beans, corn, and avocado, tossed in a tangy 4-ingredient dressing. 

This 20-minute vegan Baja Bowl recipe is healthy, easy, and packed with flavor.

My vegan high-protein Refried Bean Bowl is packed with plant-based protein. A one-pot, easy, no-chop recipe, with homemade vegan ranch dressing.

🍽️ More Grain & Bean Recipes:

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Nisha Melvani

Easy Rice and Beans recipe with rice and grain mix. Meal prep and freezer friendly, and designed for better texture, flavor, and flexibility.

This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.

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