Fancy Beans and Rice

by foodsmarty

The most beneficial bacteria for your gut are those that proliferate with a vegan diet. One does not have to have a strictly vegan diet to do this, but the majority of your meals should be a wide variety of legumes, grains and vegetables. Bacteria are resistant to occasional changes in the diet, but selection occurs for these beneficial bacteria over time with a proper diet. In other words you do not have to be vegan or vegetarian all the time to reap the same rewards, just most of the time.

I demonstrate two meals in one with this dinner. Both are simple meals and take 10-20 min of total time for the entire meal.


Dried black beans

Organic Red Peppers




Shiitake Mushrooms

1 Portobello Mushroom

Soy Milk

Garbanzo or Sorghum flour

Rose or white wine


Black Lava Salt (or any rock salt)

Fresh Cracked Pepper

Coconut Oil

Brown Rice

Black Beans with Red Pepper, Shiitake Cream Sauce Over Rice


Day 1 Meal: Red Pepper Tacos and Kale

Saute 1-2 red peppers and 2 onions with 2 garlic cloves

Scramble some eggs and mix part of the mixture in. Serve alone or in tortillas with a side of steamed kale (aka put kale in pan with a dollop of H2O and cover for 5 min on low heat) and baked sweet potatoes (put the potatoes in the oven whole and cook 30 min @ 350 degrees F.)

Put 1 -1 1/2 c black beans in a pan of water to soak overnight.


Day 2 Meal:

Black Beans with Red Pepper

In the Am:

Drain the water on the beans, cover with 3 quarts of water.

Cook beans 6-8 hrs on low heat.

Add sauteed peppers and onions and simmer 1 more hour. Add a couple sprigs fresh oregano 30 minutes before serving.

Shiitake Cream Sauce Over Rice

Bring pan of water to boil. Add 1 1/2 c brown rice, simmer 10 min and then drain water. Put in an oven proof dish along with 1/2 c veggie stock (or water) and 2 T coconut oil, and cover with foil. Bake at 350 degrees F for 30 min.


Saute 1/2 c chopped shiitake mushrooms and diced portobello in 2 T coconut oil. 

Blend in blender 1/3 c flour in 1 c soymilk add to mushroom pan along with 2 t coconut oil3-4 sprigs thyme and 1/4 t rock salt. Add 1/4 – 1/2 c wine. Wine can be added gradually throughout cooking. Let the strength of flavor determine how much wine you have. Stir mixture with a wisk well and frequently (every 5 min) as you cook mixture on low for the next 20 minutes or until it loses the raw flour taste. Add fresh pepper, pour over rice to serve.