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Rice & Beans

Claire Wright

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In season now

Serves: 4

Ingredients:

1 mug basmati (or other) rice

2 mugs water (or 1 mug water and one coconut milk if you prefer more flavour)

1 small red chilli, deseeded and halved lengthways (optional)

1 tin red kidney beans (or black eyed beans)

1 tbsp Jerk seasoning or 1 tsp each dried thyme and ground allspice (optional)

Cooked chicken or veggie alternative, to serve (optional)

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Method:

  1. Pour 1 mug of rice and 2 mugs water (or 1 each water and coconut milk) into a large saucepan, along with the halved chilli if using, and bring to a simmer. Cook until liquid is absorbed and rice is fluffy (about 12-15 mins for basmati, longer for long-grain rice), adding more water if it boils away before the rice is cooked.

  2. Remove the chilli if you used one and stir through the drained kidney beans and seasoning (if using). Serve as is, or with some cooked chicken or veggie alternative. Some sliced spring onions are also traditional with this dish!

There is no need to go any further with this recipe until you are confident with it and feel up for the next step.

Feeling ready? Let’s see how you can get your next small victory without battles…

Engaging Kids

Engaging Kids

Kids who engage regularly with veg through veg-themed activities, such as arts and crafts, sensory experiences, growing and cooking are shown to be more likely to eat the veg they engage with. Encouraging kids to engage and play with veg is the handy first step to them developing a good relationship with veg and life-long healthy eating.

Kids in the kitchen

Kids in the kitchen

You could get kids rinsing the beans in a sieve, measuring out the rice and water in the mug, or scattering any optional extras like fresh herbs over at the end.

Master these skills:

Cleaning vegetables,  Weighing,  Tasting
Activities

Activities

While getting kids to interact with veggies for real and using their senses to explore them is best, encouraging hands off activities like arts & crafts, puzzles & games or at-home science experiments can be a great start, particularly for those who are fussier eaters or struggle with anything too sensory. Use these veg-themed activities as a stepping stone to interacting with the veg themselves. We have loads of crafty downloads here, puzzles here, and quirky science with veg here.

Sensory

Sensory

Once you feel your child is ready to engage a little more, you can show them how to explore the veg you have on hand with their senses, coming up with playful silly descriptions of how a veg smells, feels, looks, sounds and perhaps even tastes. Find ideas, videos and some simple sensory education session ideas to get you started here.

Serving

Serving

The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it! Giving children a sense of ownership in the meal can make a big difference to their feelings going into it and the pride they take in it. You know your child best, but if you aren’t sure where to start, we have some fun and simple ideas for easy roles you can give them in the serving process over here.

Claire Wright

Communications Manager: After leaving Exeter University with a degree in English Literature, Claire worked in various fields ranging from youth work and charities to publishing, before starting up a food-focused website when her first child was born. After being asked to project manage the publication of Veg Power's Crowdfunder book, Claire came on board as a fully-fledged team member in 2018 to take on the role of Communications Manager, looking after Veg Power's website and social media platforms.

addsomeveg.com/

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