If you want real Cajun, you have to try red beans and rice. Often, this simple dish is loaded with fat and sodium. Try this reworked healthy red beans and rice recipe that everyone loves! No one will ever know it’s the healthy version! My daughters love this!
Ingredients
- 1 pound dried red beans
- 2 quarts hot water
- 1 pound smoked turkey sausage, cut into chunks
- 1 cup finely chopped onions
- ½ cup finely chopped green bell pepper
- ½ cup finely chopped celery
- 1 teaspoon cayenne pepper
- ½ teaspoon salt
- 1 bay leaf
- 3 cups cooked white rice
Directions
Step 1
Put red beans in a large pot with enough water to cover by several inches. Soak 8 hours to overnight.
Step 2
Drain and rinse beans. Pour hot water into the pot. Add beans, sausage, onions, bell pepper, celery, cayenne pepper, salt, and bay leaf to the pot; stir. Place pot over medium heat, put a cover on the pot, and simmer, stirring frequently, for 30 minutes.
Step 3
Reduce heat to medium-low and continue cooking at a simmer until the beans are tender, about 30 minutes more. Remove and discard bay leaf.
Step 4
Serve over cooked rice.
Cook?s Note
If you aren't concerned with the fat content, try different sausages to vary the flavor. I recommend tasso ham or andouille sausage for a true Cajun flavor.In place of the ground red pepper, I like to use 1/2 teaspoon of Penzeys Spices' ground red chipotle pepper and 1/2 teaspoon of their 33rd & Galena seasoning.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Calories 362 | |
% Daily Value * | |
Total Fat3g | 4% |
Saturated Fat1g | 4% |
Cholesterol27mg | 9% |
Sodium872mg | 38% |
Total Carbohydrate57g | 21% |
Dietary Fiber20g | 71% |
Total Sugars6g | |
Protein28g | |
Vitamin C19mg | 96% |
Calcium157mg | 12% |
Iron7mg | 41% |
Potassium1163mg | 25% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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