Red Beans and Rice

Red Beans and Rice

This quick and easy classic Cajun dish is great for a weeknight meal at home, or

fun to serve at a party

CAL/SERV :

344

PREP TIME :

5 MINS

YIELDS :

4 SERVINGS

COOK TIME:

25 MINS

INGREDIENTS
  • 1 Tbsp olive oil
  • 1 C onion, cut into ½-inch pieces
  • 1 C green bell pepper, rinsed and diced
  • 1 Tbsp garlic, minced or pressed (about 2–3 cloves)
  • 1½ tsp ground cumin
  • 1½ tsp dried oregano
  • 1 can (14½ oz) low- sodium chicken broth or vegetable broth
  • ½ C instant brown rice, uncooked
  • 2 cans (15 oz each) low- sodium red kidney beans, drained and rinsed

INSTRUCTIONS
  1. Heat oil in a 12-inch sauté pan over medium heat.  Cook onion, stirring occasionally, for 5 minutes, until pieces begin to soften, but not brown.
  2. Meanwhile, dice green pepper into pieces about ¼ inch in size.  Tip:  Slice pepper lengthwise into ¼-inch strips.  Holding the strips together, cut crosswise in ¼- inch pieces.  Add green pepper to cooking onion.  Cover.  Cook for 5 minutes, stirring occasionally.
  3. While the green pepper and onion cook, mince the garlic.  Add garlic, cumin, and oregano to the sauté pan.  Cook and stir for 1 minute.
  4. Add broth and rice to sauté pan with green pepper and onion.  Stir well, cover, and simmer for 10 minutes.
  5. Meanwhile, drain beans and rinse thoroughly.
  6. Add beans to sauté pan.  Stir well.  Cover.  Simmer for 5 minutes to heat beans and blend flavors.
  7. Tip: Try serving with steamed broccoli on the side. 
  8. Note: If you can't find beans labeled “low sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.

Nutrition (per serving):

Calories 344, Total fat 5 g, Saturated fat 1 g, Cholesterol 2 mg, Sodium 331 mg, Total fiber 9 g, Protein 18 g, Carbohydrates 57 g, Potassium 681 mg

 Courtesy of National Heart, Lung, and Blood Institute