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Healthy Red Beans and Rice

Rated as 3.5 out of 5 Stars
38

"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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Ingredients

9 h 10 m servings 362
Original recipe yields 6 servings

Directions

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  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 cook, 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 before serving.

Footnotes

  • 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 and Galena.'

Nutrition Facts


Per Serving: 362 calories; 2.8 57.1 27.7 27 872 Full nutrition

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Reviews

Read all reviews 11
  1. 12 Ratings

  2.  
    Rated as 5 out of 5 Stars
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    Rated as 4 out of 5 Stars
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    Rated as 3 out of 5 Stars
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    Rated as 2 out of 5 Stars
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    Rated as 1 out of 5 Stars
Most helpful positive review

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, l...

Most helpful critical review

I followed the recipe exactly and it was so watery and very, very bland. Will not be making it ever again!

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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, l...

I followed the recipe exactly and it was so watery and very, very bland. Will not be making it ever again!

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-o...

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 b...

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 chemic...

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.

I did as the other reviewers said and lessened the water by 2 cups and added chick broth. It was a nice healthy meal. We enjoyed it.

Are used whole-grain rice it was very filling

I also followed this recipe to the last detail and it did not turn out at all. Too watery, bland, and the cayenne pepper gave the dish a "rubber band" taste. The turkey sausage I used tasted awe...