Healthy Red Beans and Rice

Healthy Red Beans and Rice PinThis Healthy Red Beans and Rice recipe is full of color, flavor and texture. With only 209 calories per serving, it packs 12 grams of fiber, 9 grams of protein, 89% RDV of Vitamin A, 174% Vitamin C and 25% Iron. This traditional Creole dish is a nutrition powerhouse!

Amelia’s mom gave us this recipe that she found in the American Diabetes Associations’ Diabetes & Heart Healthy Cookbook. I think it’s interesting that the original recipe calls for sautéing the veggies in olive oil when several studies suggest that added fat such as olive oil is a leading cause of Type II diabetes. Needless-to-say, we replaced the oil with vegetable broth as we generally do to remove the added fat.

This is a nice one-pot recipe that makes a great stand-alone dish, but it also pairs well with a healthy Side Salad or a slice of multigrain bread for dipping.


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Healthy Red Beans and Rice
Votes: 1
Rating: 5
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Servings Prep Time
4 servings 20 minutes
Cook Time
60 minutes
Servings Prep Time
4 servings 20 minutes
Cook Time
60 minutes
Healthy Red Beans and Rice
Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
Servings Prep Time
4 servings 20 minutes
Cook Time
60 minutes
Servings Prep Time
4 servings 20 minutes
Cook Time
60 minutes
Ingredients
Servings: servings
Instructions
  1. Heat veggie broth in large skillet over medium heat.
  2. Add chopped onion, peppers, carrot and garlic to pan and cook for 4-5 minutes. Cover the skillet with a lid to steam the veggies and prevent broth from evaporating. Stir occasionally.
    Healthy Red Beans and Rice Prep 1
  3. Add the uncooked rice, thyme, cumin, red pepper and salt to skillet and combine. Cook for 1 minute.
  4. Add the undrained tomatoes, tomato sauce, and water and bring to a boil. Then reduce the heat to simmer and cook, covered, for about 50 minutes. The rice will still be a little undercooked.
  5. Add the beans and hot sauce to the skillet and continue to cook, covered for 10-20 minutes. You may need to add more veggie broth depending on the consistency of your rice. Cook until the rice is tender and most of the liquid is absorbed.
    Healthy Red Beans and Rice
Recipe Notes

Serving size is about 1 1/2 cups.

Recipe inspired by the American Diabetes Associations' Diabetes & Heart Healthy Cookbook.

Nutrition Facts
Healthy Red Beans and Rice
Amount Per Serving
Calories 209 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.3g 2%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.5g
Sodium 957mg 40%
Potassium 697mg 20%
Total Carbohydrates 42g 14%
Dietary Fiber 12g 48%
Sugars 10g
Protein 9g 18%
Vitamin A 89%
Vitamin C 174%
Calcium 11%
Iron 25%
* Percent Daily Values are based on a 2000 calorie diet.

Please see our Medical Disclaimer.

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