Ultra Balanced: Beans, Rice and Tomatoes for Meals That Fill You Up

A protein-plus-grain formula — beans, rice and tomatoes — for balanced, satisfying meals that keep well and stretch a budget.

The balanced-bowl formula

Beans and rice together give you plant protein, fibre and a comforting base; tomatoes bring flavour, acidity and moisture. It's an inexpensive, filling combination that turns into dozens of meals and reheats beautifully.

The balanced plate

• Beans — plant protein and fibre; chick peas, red kidney or black all work
• Rice — the base; arborio for something creamy, Italian-style rice for everyday
• Tomatoes — flavour, acidity and moisture that pull the bowl together

How to build a balanced bowl

Start with a scoop of rice, add a can of drained beans, and bring it together with tomatoes — diced for texture or sauce for something smoother. Finish with a green vegetable and a little olive oil, and you have a complete plate.

A week of balanced bowls

• Chick peas simmered with tomatoes, spooned over rice
• A pot of black bean chili
• A creamy tomato-and-bean risotto
• Rice with a saucy bean stew
• Leftover rice fried with beans and tomato for a quick lunch

Batch, store, reheat

• Cook rice in bulk — it keeps for days and reheats with a splash of water
• Canned beans just need a drain and rinse
• Tomatoes keep everything moist, so these bowls reheat without drying out
• Portion into containers for grab-and-go lunches

Balanced, on repeat

Beans, rice and tomatoes are the quiet workhorses of a balanced week — cheap, filling, and endlessly adaptable.