Red Beans and Rice


This healthy twist on a southern staple brings together the holy trinity of Creole cooking with kidney beans and Serrano pepper. Traditionally families in Louisiana would let this dish simmer on Monday’s while they did the laundry. This recipe comes to us from Julieanna Hever, The Plant Based Dietitian.

Serves 4

  • 1/2 cup low sodium vegetable broth
  • 1 large onion, chopped
  • 2 cloves garlic, crushed
  • 4 carrots, sliced
  • 2 bell peppers, chopped
  • 4 celery stalks, chopped
  • 2 cans red kidney beans
  • 1 tablespoon Cajun spice seasoning*
  • 1 tablespoon hot sauce of your choice
  • 1 Serrano chili, chopped
  • 1 tablespoons fresh parsley, chopped
  • 2 cups brown rice, cooked according to package instructions

*If time permits, we suggest you make your own low sodium Cajun seasoning.

In a large skillet over medium-high heat, heat the vegetable broth. Sauté onion, garlic, carrots, bell peppers and celery in the vegetable broth for 5-7 minutes, or until onions become translucent.

Mix in red kidney beans, Cajun spice blend, hot sauce, chopped chili and parsley. Simmer for 3-5 minutes or until flavors blend.

Serve atop a bed of brown rice and enjoy.

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Nutrition Information

Red Beans and Rice

Servings per Recipe: 4

Amount per Serving

Calories:  448

Calories from Fat:  20

Total Fat:  2.4g

Saturated Fat:  .2g

Cholesterol:  0mg

Sodium:  494mg

Potassium:  1381mg

Carbohydrates:  86.8g

Dietary Fiber:  21.7g

Protein:  22.3g

Sugars:  7.3g

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