Healthy Red Beans and Rice

This 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.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.

Healthy Red Beans and Rice

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This Healthy Red Beans and Rice recipe is full of color, flavor and texture. Only 209 calories w/ 12g fiber, 9g protein, 89% V-A, 174% V-C & 25% Iron.

• CourseMain Dish
• CuisineCajun, Cheap Vegan Recipes, Oil Free, Southern, Soy Free, Vegan, Weight Loss
• MealDinner, Lunch

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 This Healthy Red Beans and Rice recipe is full of color, flavor and texture. Only 209 calories w/ 12g fiber, 9g protein, 89% V-A, 174% V-C & 25% Iron. CourseMain Dish CuisineCajun, Cheap Vegan Recipes, Oil Free, Southern, Soy Free, Vegan, Weight Loss MealDinner, Lunch Servings Prep Time 4 servings 20 minutes Cook Time 60 minutes Servings Prep Time 4 servings 20 minutes Cook Time 60 minutes

Ingredients

• 3 tbsp vegetable broth
• 1 medium onion chopped
• 1 medium red bell pepper chopped
• 1 medium green bell pepper chopped
• 1 medium carrot chopped
• 2 cloves garlic minced
• 1/2 cup uncooked brown rice
• 1 tsp dried thyme
• 1 tsp cumin
• 1/4 tsp red pepper flakes
• 1/4 tsp salt
• 1 can diced tomatoes can use unsalted tomatoes (14.5 oz can)
• 1 cup tomato sauce
• 1 cup water
• 1 can red kidney beans drained and rinsed, can use unsalted beans (15 oz can)
• 1 tsp hot sauce

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.

   
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.

   

Recipe Notes

Serving size is about 1 1/2 cups.

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