Aunt Nancy’s Cajun Rice and Beans

May 19, 2023May 19, 20230 14
Aunt Nancy's Cajun Rice and Beans recipe for a hearty and healthy meal
in Main

Prep

10 min

Cook

1 hr

Ready In

1 hr 10 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 garlic cloves , minced
1 red onion , chopped
3/4 cup chopped tomato
1 small green peppers or 1 small red pepper , diced
3/4 cup frozen corn kernels
1 large bay leaf
1/4 cup fresh parsley , chopped
1/4 teaspoon salt
1/4 teaspoon crushed red pepper flakes
1/4 - 1/2 teaspoon black pepper
1 cup water
1 can kidney beans , drained and rinsed ( 2 cups )
1 1/2 cups brown rice
2 2/3 cups water or 2 2/3 cups vegetable broth
1/4 cup green onion , finely chopped ( optional )

Nutrision Information

Servings Per Recipe
5
Calories
350
Sugar
4g
Fat
4g
Aunt Nancy's Cajun Rice and Beans is a delicious and satisfying dish that has its roots in Southern American cuisine. It is a hearty meal that is perfect for lunch or dinner, especially during the winter months. This vegan dish is also a favorite for those who are health-conscious, as it is full of fiber and plant-based protein. The combination of veggies, beans, and rice creates a perfect balance of flavors and textures that will satisfy your taste buds.

Instructions

1.In a large pot, heat some oil over medium-high heat and add garlic, onions, peppers, and tomatoes. Sauté for about 5 minutes until the vegetables are softened.
2.Add in corn, bay leaf, parsley, salt, red pepper flakes, and black pepper. Stir to combine.
3.Add water, beans, and rice and bring the mixture to a boil.
4.Reduce heat to low, cover the pot, and let it simmer for 45-50 minutes, or until the rice is cooked and the water has been absorbed.
5.Once cooked, remove the bay leaf and stir in green onions. Serve hot.

PROS

This recipe is packed with protein from the kidney beans and is vegan-friendly.

Its simple ingredients make it an affordable and easy meal to make.

CONS

This dish has a higher sodium content, so it may not be ideal for those with heart conditions or high blood pressure.

It may also cause some gastrointestinal discomfort due to the high fiber content.

HEALTH & BENEFITS

This dish is a great source of plant-based protein from the kidney beans, which also have a range of healthy nutrients such as iron, folate, and magnesium.
The brown rice and vegetables provide fiber and different vitamins and minerals like vitamins C and K and potassium.

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