Healthy Red Beans and Rice


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!

Prep Time:
10 mins
Cook Time:
1 hrs
Additional Time:
8 hrs
Total Time:
9 hrs 10 mins


  • 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


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

  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.

  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.

  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 Penzys Spices Ground Red Chipotle Pepper and 1/2 teaspoon of Penzys Spices 33rd & Galena Seasoning.

Nutrition Facts (per serving)

362 Calories
3g Fat
57g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 362
% Daily Value *
Total Fat 3g 4%
Saturated Fat 1g 4%
Cholesterol 27mg 9%
Sodium 872mg 38%
Total Carbohydrate 57g 21%
Dietary Fiber 20g 71%
Total Sugars 6g
Protein 28g
Vitamin C 19mg 96%
Calcium 157mg 12%
Iron 7mg 41%
Potassium 1163mg 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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