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 recipe that everyone loves! No one will ever know it's the 'healthy' version! My daughters LOVE this!

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Recipe Summary

prep:
10 mins
cook:
1 hr
additional:
8 hrs
total:
9 hrs 10 mins
Servings:
6
Yield:
6 servings
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Ingredients

6
Original recipe yields 6 servings
The ingredient list now reflects the servings specified
Ingredient Checklist

Directions

Instructions Checklist
  • Put red beans in a large pot with enough water to cover by several inches. Soak 8 hours to overnight.

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  • 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 cook, stirring frequently, for 30 minutes.

  • 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 before serving.

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 Penzys Spices(R) Ground Red Chipotle Pepper and 1/2 teaspoon of Penzys Spices(R) '33rd and Galena.'

Nutrition Facts

362 calories; protein 27.7g 55% DV; carbohydrates 57.1g 18% DV; fat 2.8g 4% DV; cholesterol 26.7mg 9% DV; sodium 872.4mg 35% DV. Full Nutrition

Reviews (12)

Read More Reviews

Most helpful positive review

Rating: 5 stars
10/15/2013
FINALLY, a recipe with the word "healthy" in the title that is really just that! I love that it calls for dry beans instead of canned and water instead of bouillon. My family loved it. A nice, low-sodium meal. I made mine with Simple Truth nitrate and nitrite free sausage. I didn't bother with low-fat turkey sausage because I felt like I could splurge since the rest of the meal was so healthy. Thanks a lot, I will definitely make this my go-to Cajun rice and beans recipe! Read More
(10)

Most helpful critical review

Rating: 2 stars
10/29/2013
I followed the recipe exactly and it was so watery and very, very bland. Will not be making it ever again! Read More
(7)
13 Ratings
  • 5 star values: 4
  • 4 star values: 2
  • 3 star values: 4
  • 2 star values: 2
  • 1 star values: 1
Rating: 5 stars
10/14/2013
FINALLY, a recipe with the word "healthy" in the title that is really just that! I love that it calls for dry beans instead of canned and water instead of bouillon. My family loved it. A nice, low-sodium meal. I made mine with Simple Truth nitrate and nitrite free sausage. I didn't bother with low-fat turkey sausage because I felt like I could splurge since the rest of the meal was so healthy. Thanks a lot, I will definitely make this my go-to Cajun rice and beans recipe! Read More
(10)
Rating: 2 stars
10/29/2013
I followed the recipe exactly and it was so watery and very, very bland. Will not be making it ever again! Read More
(7)
Rating: 5 stars
02/25/2014
Our adjustments were to add two cups less water, and add four(ish) tablespoons of an msg-free chicken broth/soup base. I simmered my beans for an additional half-hour after an overnight / most-of-the-day-soak, then rinsed them again and started with fresh water for following the recipe. We've made it with both green peppers and green chiles, and love it both ways. My brown rice is never as done as I want it to be, so I mix it (after it's been simmering for 45 unsuccessful minutes) in for the last 15 minutes or so. Without it, the beans are soupy but delicious. With it, it's a bit more like a stick-to-your-ribs standard beans 'n rice recipe. Either way, my family loves it, more than I expected them to, and with or without sausage of any kind. Read More
(5)
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Rating: 5 stars
06/09/2013
I used lower fat Hillshire Farms Chicken Hardwood Smoked Sausage instead of turkey sausage. It did take longer than 30 minutes to cook the liquid down but the end result was a very tasty red beans and rice dish. The 1 tsp cayenne gave this dish a mild to medium heat so if you like "spicy " keep your bottle of hot sauce nearby (we gave it a good shake or two). Read More
(2)
Rating: 4 stars
07/03/2016
I upped the health and the flavor of this recipe. I used Aidell's All Natural Cajun Style Andouille which is all pork more protein less carbs and salt about the same fat and no added chemicals. And I used Cajun seasoning which has lots of flavor and very little salt. Also I used only enough water to cover the beans by 1 inch and simmered the beans until tender (occasionally adding water to keep beans submerged about 2-3 hours) which made them saucy instead of watery. Read More
(1)
Rating: 4 stars
01/21/2015
Are used whole-grain rice it was very filling Read More
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Rating: 2 stars
10/25/2013
I agree with the other review that it was extremely watery. I cooked it for about two hours instead of just the hour it called for. It was pretty tasteless probably because it was so watery. I won't be making this again. Read More
Rating: 3 stars
07/27/2020
I made this with canned kidney beans and andouille sausage and just dumped the can right in. Otherwise followed the recipe exactly. It was indeed watery, but hey, isn’t this exactly how you’d make a homemade soup stock? Now I have a cajun pork broth for other recipes. Who knows what I’ll be able to make with it, but i’m excited Read More
Rating: 3 stars
04/21/2017
The beans were not cooked enough even after double the time suggested. The taste was good though with two cups of no-salt chicken broth instead of two cups of water. Read More