Simply Sides

Mar 22, 2025 by Chef David

By Chef David

Finding different, tasty, healthy side dishes can be challenging. Your selections should factor in individual food preferences and tastes while complementing the main dish. Ideally, they should be easy to prepare and of course, must be kosher.  There is pressure to create a picture-perfect meal that ties everything together while adding color and variety.

We wanted to find side dishes that would appeal to both adults and children, be easy to prepare, pareve, Shabbos suitable, and different. We landed on rice, beans, and artisan pasta. These universal staples can be found in most pantries – we featured three brands Chieftain Rice [Kuf K], Solenzi [certified by COR] pasta, and Eden [certified by OK].

Rice and Beans – Myth Dispelled – It was believed that each meal needed to provide a full array of amino acids. This supported the myth that rice and beans needed to be eaten together to provide complete protein. Nutritionists discovered there is no need to meticulously pair complementary proteins at every meal.

Rice – Chieftain

In our search for fresh ideas in rice we discovered Chieftain’s kosher rice. Their kosher specialty items come from Woodland Foods and are certified by the Kuf K.

Chieftain offers a large variety of different options. We tried bamboo rice which has a distinctive green color. It is short-grain white rice infused with pure fresh bamboo juice giving it a jade-green color, with a slight tea flavor. We selected purple sticky rice, also known as Black Thai Rice. Purple sticky rice has a slightly sweet flavor, and sticky texture, and presents as a shiny, indigo color. Both these kinds of rice add an attractive color, without significantly changing the rice taste. This family-friendly side dish is a way to add a twist to a household staple.

Chieftain sells many other kosher products including fruits, spices, and grains. Chieftain products can be purchased online, and are available in larger sizes as well as more family-friendly sizes.

Chieftain Wild Rice – Rice River Farms has been in business since 1957, providing distinctive, high-quality wild rice. Started by Don Richards working out of a garage, and sourcing rice from a network of farmers in Aitkin, Minnesota. The company is now run by his daughter Jill who brings a modern perspective. Chieftain’s goal is to offer unique sides that are easy to prepare, nutritious, and look and taste great for busy chefs and their families. They offer diverse choices for all culinary tastes.

Beans

Beans provide a source of fiber, plant-based protein, complex carbohydrates, and nutrients. Beans are cholesterol-free, and a source of potassium, calcium, thiamin, folate, iron, magnesium, and vitamin E.

The high fiber level can contribute to gas, but soaking them overnight or cooking them with kombu can make them easier to digest.

Eden Foods

Eden’s process makes their beans tastier and easier to digest. They soak them overnight and cook them with kombu (a sea vegetable). Kombu enhances and expands the flavor, lowering the overall salt content. Eden’s beans have a high mineral content and are cooked without added chemicals.

Eden carries a wide selection of organic kosher beans. They sell basic unflavored, plain canned beans that have no added salt. They offer 12 varieties of kosher unsalted beans including Black Eyed Peas, Aduki, Black, Black Soy, Butter, Garbanzo, Kidney, Great Northern, Navy, Pinto, Small Red, and Cannellini. A half-cup serving of Eden Butter Beans (no salt added) has 30 mg of sodium.

They go beyond basic beans with brown rice and beans, refried beans, seasoned beans, and chilis.

Eden Foods beans are USA organically grown. Their cans have been BPA, BPS, and Phthalate-free since 1999. Eden Foods is a natural foods company that began in southern Michigan in 1968. Eden Foods has an extensive line of kosher foods, with over 300 products certified by the OK, all available online.

Our Experience

We liked that Eden beans had a lower sodium content and were easier to digest. While the plain beans worked wonderfully in recipes, we were excited to discover their specialty beans which included spiced, refried, and chilis. They were ready to eat, simplifying meal preparation. By opening a can you get a healthy side dish. Eden beans’ taste profiles were delightfully subtle and suitable for any palate. We favored the bolder taste of spicy refried beans and the chili combinations.

We sampled: Baked Beans w/Sorghum, Lentils w/Onion & Bay Leaf, Caribbean Black, Spicy Pinto, Chili Beans, Refried Black, Refried Kidney, Refried Pinto, Spicy Refried Black, Spicy Pinto Beans, Black Beans & Quinoa Chili, Kidney Bean & Kamut Chili, Pinto Bean & Spelt Chili, Great Northern Bean & Barley Chili. 

The ingredients were refreshing and recognizable. We also liked that the chilis included a wide variety of grain options including quinoa, kamut, spelt, and barley. One selection, Kidney Bean & Kamut Chili has 13 grams of protein and 11 grams of fiber and delivers a great taste.

Eden allowed us to extend beyond traditional bean dishes.

Artisan Pasta – Solenzi

Pasta is a family favorite side dish. A comfort food traditionally made from flour, and water. It comes in a variety of shapes and is often served with sauce. It has unfairly gotten a negative reputation for being high in carbs, while in fact, pasta contains protein and fiber.

Solenzi provides an evolved pasta that is gluten-free, organic, and made of healthy vegetables and beans, giving it an added dimension without compromising quality. Solenzi is made in Italy, extruded using bronze die, low-dried, sugar-free, vegan, gluten-free, and kosher. Its taste and texture come naturally from the ingredients making it an excellent source of plant-based protein and fiber.

Solenzi pasta combines flavors and colors, that are vibrant, unusual, and delicious. They come in 5 varieties, Green Pea Penne, Red Lentil Fusilli, Beetroot Spinach and Corn Gnocchetti, and Rice and Corn Tagliatelle.

• Green Pea has 5 grams of fiber and 13 grams of protein. Each variety delivers a unique nutritional and flavor profile. Its ingredients are organic green pea flour.
• Red Lentil contains the most protein, 15g in a cup with 4 grams of fiber, 10% of RDA of iron, 1% of calcium, and 5% of potassium.  Its ingredients are organic red lentil flour.

Solenzi – Founded by Enza Cianciotta in 2015, offers nutrient-dense pasta crafted using traditional methods, to preserve flavors and nutrients, showcasing European food philosophy. Providing “excellent sources of plant-based protein and fiber and are designed with the home chef in mind who wants gourmet delicious food that is easy and convenient to prepare.”

Solenzi pasta can be purchased online. (Note – only Solenzi pasta is certified kosher)

Our experience was positive. These pastas were colorful and delicious, their wholesome flavors enhanced the meal. They cooked up quickly and presented perfectly. Their mouth feel was pleasant, and being from Italy added a level of authenticity, and adventure (even the box is multi-lingual).

Preparation was easy, boil 10 cups of water, add pasta, cook for 12 – 14 minutes, then strain, rinse, and serve.

Spark and Color

Give your meals a pick-me-up, by trying some different side dishes. Your choice of side dish can add color, and excitement to tried-and-true. Bright-colored meals are associated with good flavor and can spark conversation. Rice and beans make great side dishes providing plant-based protein, fiber, and nutrients. Let Solenzi pasta and Chieftain Wild Rice brighten your platter. Add beans from Eden Foods for a well-balanced meal (without spending hours in the kitchen). They make the perfect side dishes.

Healthy, filling, and simple – and delicious.