Beans and Rice: The Budget-Friendly Duo That Can Save Your Family

Beans and rice are often overlooked, but this simple pair can feed your family affordably and nutritiously. In tough economic times, learning to cook, store, and enjoy beans and rice might be one of the smartest kitchen skills you can master.

1. Why beans and rice deserve more love

Beans and rice get a bad reputation for being boring or a “poor man’s meal,” but they’re filling, healthy, and incredibly versatile. Some people say they can’t eat beans without meat or that they’re tired of them from childhood, and that’s understandable. But with grocery prices rising and assistance programs stretched thin, this humble combo might just keep your pantry stocked and your family fed.

2. What makes them a complete protein

Animal proteins are naturally complete, meaning they contain all the essential amino acids our bodies need. Plant-based proteins, like beans, as well as rice alone, are incomplete. But when paired together, beans and rice complement each other perfectly: what one lacks, the other provides. Together, they form a complete protein, rich in fiber, nutrients, and energy that can sustain you through hard times.

3. Saving money with dry beans

Canned beans have jumped in price from around 60 cents to nearly a dollar a can. The best way to cut costs is to buy dry beans in bulk. While cooking them takes more time, there are easy solutions. 

Use a slow cooker so they’re ready when you get home, or try an Instant Pot for beans in about an hour. You can even meal prep large batches, freeze them, and have ready-to-use beans anytime without sacrificing quality or flavor.

4. Prepping and cooking your beans

Start by picking through your beans to remove any discolored or damaged ones. 

Wash them three times until the water runs clear. If beans upset your stomach, soak them overnight and rinse before cooking. Otherwise, you can skip soaking and cook them directly.

On the stovetop, keep one to two inches of water above the beans and simmer until tender, adding hot water as needed. 

You can also pressure cook them for 65 minutes and then release the steam. Cook them plain, without salt or oil, so they stay versatile for future recipes.

5. Cooling, storing, and freezing

Once the beans are fully cooked, let them cool completely before freezing. Divide them into freezer bags, about two cups (or one pint) per bag, which is comparable to a standard can of beans. 

Label and store them flat in the freezer for easy stacking. From a few pounds of dried beans, you can fill up to 30 bags, saving over $15 compared to canned beans. 

Now let’s get into 3 recipes using beans that will save you money without skimping on protein.

6. Italian white beans

Using great northern beans, this dish is rich, creamy, and full of flavor. 

Sauté chopped onion and garlic in oil, add tomato paste, crushed tomatoes, spinach, and seasonings like garlic salt and Italian herbs. 

Rinse, drain and then stir in the beans with a splash of milk or cream, and a bit of parmesan cheese. Let it simmer and top with olive oil. 

Served over rice, this meal feels like something straight from a fancy restaurant and it’s perfect for picky eaters or anyone new to beans.

7. Chili rice

This comforting recipe uses kidney beans, pinto beans, diced tomatoes, chili seasoning, and leftover rice. Start by pouring your beans, with the liquid, into a pot. 

Add in diced tomatoes, chili seasoning, roughly 2 cups of leftover, cooked rice. Give this a stir.

Add a cup of water and a teaspoon of beef bouillon, then simmer for 15 minutes until thick. Top with cheese, let it melt, and dig in. 

It’s hearty, flavorful, and satisfying on its own, but you can add meat if you want. Either way, it’s an easy, budget-friendly dinner everyone will love.

8. Black beans and rice

For this flavorful classic, sauté onion, garlic, and a serrano or jalapeño pepper in oil. 

Roughly cut your onion and pepper. Add oil and saute for about 5 minutes. Then add in chopped garlic.

Toast one cup of rinsed, uncooked rice for a few minutes, then add tomato paste, tomato bouillon, water, and pre-cooked black beans. 

Simmer until the rice is tender and has absorbed the liquid. Top with cheese, serve in a bowl or wrapped in a tortilla, and enjoy. It’s simple, budget-friendly, and packed with flavor.

9. Stretching your dollar and filling your plate

From one big batch of dried beans, you can create dozens of meals that feed your family for a fraction of the price of canned food or takeout. 

In total, 10 pounds of dried beans cost around $12 and yield what would cost over $27 in canned form, providing a savings of more than $15. With the right prep, you can stock your freezer, stretch your food budget, and still enjoy delicious homemade meals.