Red Beans and Rice

Need a healthy, delicious recipe for your healthcare goals? Check out Lea’s Red Beans & Rice recipe for a healthy, family-friendly meal!

Click here to download the Red Beans and Rice printable recipe card!

Ingredients

• 1/4 cup diced green peppers
• 1/4 cup diced onion
• 2 cans (14.5 oz) red beans
• 1 can (14.5 oz) diced tomatoes
• 1 can (8 oz) tomato sauce
• 1 1/2 cups brown rice
• 1/2 cup water
• 1 tablespoon of Cajun seasoning
• 1 teaspoon of Italian seasoning
• 1/2 teaspoon of garlic powder

Time to Get Cooking!

Makes 8, 1 Cup Servings

Prep Time: 10 Minutes
Cook Time: 25 Minutes
Total Time: 35 Minutes

Nutrition Facts (per serving)

• 268 Calories
• 1 g fat
• 457 mg sodium
• 50 g carbohydrate
• 12 g fiber
• 15 g protein

You Will Need

• Large Pot

Directions

1. Thoroughly rinse and drain beans with water
2. Sauté green peppers and onions in olive oil until brown
3. Combine all ingredients together
4. Simmer on stove for 20-25 minutes

Tips 

• To save time, look for diced pepper and onions in the freezer section.
• Try substituting quinoa instead of brown rice for added protein and fiber.
• To reduce sodium, use no added salt canned beans or dried beans.
• If red beans aren’t available, try using pinto beans.

This recipe comes from Lea Rice,
Registered Dietitian and Certified Diabetes Educator at Mahaska Health.