Simple High Protein Rice and Beans Recipe That Won’t Break the Bank

Simple High Protein Rice and Beans Recipe That Won’t Break the Bank

High protein rice and beans might be the most underrated powerhouse meal sitting in your pantry right now.

Are you staring at your grocery budget wondering how to feed your family nutritious meals without spending a fortune? Feeling overwhelmed by expensive protein sources when you’re trying to eat healthily on a tight budget? Wondering if there’s actually such a thing as a complete, satisfying meal that costs less than a dollar per serving?

I’ve been exactly where you are. When I first started EatHealthier.co.uk, I was living on student loans and desperately trying to figure out how to eat well without going broke. Rice and beans became my saving grace – not the sad, bland version you might imagine, but a vibrant, satisfying meal that actually made me excited for dinner.

KEY INFO

• Total Cost: £2.40-£3.60 for entire meal (6-8 servings)
• Cost per Portion: £0.40-£0.65
• Prep Time: 10 minutes
• Cook Time: 45 minutes
• Total Time: 55 minutes
• Servings: 6
• Difficulty: Very Easy
• Dietary Tags: Vegan, Vegetarian, Gluten-Free, Dairy-Free

Cost Breakdown Per Serving:

• Brown rice: £0.08
• Black beans: £0.18
• Vegetables: £0.10
• Seasonings: £0.03
• Optional garnish: £0.02

EQUIPMENT NEEDED

Essential Tools:

• Large pot or deep skillet
• Sharp knife
• Cutting board
• Measuring cups and spoons
• Wooden spoon

Money-Saving Alternatives:

• Use a microwave-safe bowl instead of rice cooker
• Sharp kitchen scissors instead of expensive knives
• Mason jar for measuring if you don’t have proper cups

INGREDIENTS

Main Components:

• 2 cups (400g) brown rice (or white rice for cheaper option)
• 2 cans (800g total) black beans, drained and rinsed (or 1 cup dried beans, soaked overnight)
• 1 large onion (200g), diced (or 12oz frozen chopped onion)
• 1 bell pepper (150g), diced (optional but adds great flavor)
• 4 cloves garlic, minced (or 2 tsp garlic powder)
• 4 cups (950ml) vegetable broth (or water with bouillon cube)

Seasonings:

• 2 tsp ground cumin
• 1 tsp chili powder (adjust to taste)
• 1 tsp dried oregano
• 1 tsp smoked paprika (regular paprika works too)
• 2 tbsp olive oil (or 3 tbsp vegetable broth for oil-free)
• Salt and black pepper to taste

Optional Garnishes:

• Fresh cilantro, chopped
• Lime wedges
• Green onions, sliced
• Hot sauce

METHOD

1. Heat oil in your large pot over medium heat.
2. Add diced onion and cook for 5 minutes until softened and translucent.
3. Stir in minced garlic and bell pepper, cook for 3 more minutes until fragrant.
4. Add cumin, chili powder, oregano, and paprika – stir constantly for 1 minute until aromatic.
5. Pour in rice and stir to coat with the spiced vegetables for 2 minutes.
6. Add broth and bring to a rolling boil over high heat.
7. Reduce heat to low, cover tightly, and simmer for 40 minutes without lifting the lid.
8. After 40 minutes, quickly stir in drained beans, cover again, and cook for 5 more minutes.
9. Remove from heat and let stand 5 minutes before fluffing with a fork.
10. Taste and adjust salt, pepper, and seasonings as needed.
11. Serve hot with your chosen garnishes.

CRUCIAL MONEY-SAVING TIPS

Smart Shopping:

• Buy rice and dried beans in bulk from ethnic grocery stores
• Frozen chopped onions cost half the price of fresh
• Generic spices are identical to name brands at 60% less cost

Prep Efficiency:

• Cook double portions – rice and beans freeze beautifully for 2 months
• Use leftover rice from takeaway orders
• One pot = less washing up and lower energy bills

Common Mistakes to Avoid:

• Don’t lift the lid during rice cooking – you’ll release essential steam
• Don’t add beans too early – they’ll turn mushy
• Don’t skip the sautéing step – this builds crucial flavor depth

STORAGE AND SCALING

Storage Instructions:

• Store covered in the fridge for up to 4 days.
• Freeze portions in containers for up to 2 months.
• Add a splash of water when reheating to prevent drying out.

Scaling Tips:

• This recipe doubles or halves perfectly.
• Always maintain the 1:2 ratio of rice to liquid.
• For larger batches, use your oven at 180°C instead of stovetop.

Variations That Won’t Cost Extra:

Cajun Style:

• Add cajun seasoning instead of cumin and paprika.
• Throw in any leftover vegetables you need to use up.

Mexican Inspired:

• Use kidney beans and add a tin of diced tomatoes.
• Top with whatever cheese ends you have in the fridge.

Caribbean Twist:

• Add coconut milk (use the cheapest brand) instead of some broth.
• Include any frozen vegetables that are on sale.

Why This Recipe Actually Works for Your Budget

I’ve served this to university friends, busy parents, and even my most skeptical relatives. Every single time, people are shocked that something so inexpensive can taste this satisfying.

The magic happens when rice and beans combine to create a complete protein – meaning you get all the essential amino acids your body needs. You’re essentially getting the nutritional equivalent of expensive meat at a fraction of the cost.

Last month, I calculated that this recipe costs me £0.55 per generous serving. Compare that to a supermarket ready meal at £3-4, and you’re looking at serious savings.

Price Level: Very Inexpensive

This high protein rice and beans recipe proves that eating well on a budget isn’t about sacrifice – it’s about being smart with simple, powerful ingredients.

Your wallet will thank you, your body will feel satisfied, and you’ll actually look forward to meal times again.