Lighter Cajun Red Beans and Rice

May 19, 2023May 19, 20230 13
Lighter Cajun Red Beans and Rice recipe for a delicious, healthy, and filling meal
in Main

Prep

10 min

Cook

50 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 large onion , chopped
2 garlic cloves
30 ounces canned red kidney beans , rinsed and drained
8 ounces low-sodium tomato sauce
2 2 red bell peppers or 2 red capsicums , chopped
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon hot pepper sauce
2 cups brown rice
1/3 cup fresh chives ( for garnish ) or 1/3 cup scallion , chopped ( for garnish )

Nutrision Information

Servings Per Recipe
6
Calories
348
Sugar
6g
Fat
1g
Cajun red beans and rice is a classic dish from Louisiana that has been enjoyed for generations. This recipe puts a lighter and healthier spin on the traditional dish, making it suitable for those who want to eat healthier without sacrificing flavor. The combination of tender red kidney beans, flavorful tomato sauce, and aromatic spices creates a delicious and hearty meal that is perfect for a cozy night in. This recipe is easy to make and can be adjusted to suit your preferences by adding or reducing spice, adjusting the seasoning or adding other vegetables or protein sources. Serve this meal with a side of cornbread or a salad for a complete and satisfying dinner.

Instructions

1.In a large pot, cook the chopped onion and garlic over medium heat until softened.
2.Add the red kidney beans, tomato sauce, and chopped red bell peppers or capsicums to the pot.
3.Season with dried oregano, dried thyme, and hot pepper sauce. Stir well to combine.
4.Add 4 cups of water to the pot and bring to a boil over high heat.
5.Reduce the heat to low, cover the pot, and let the beans simmer for 30-40 minutes, or until the beans are tender and the sauce has thickened.
6.While the beans are cooking, prepare the brown rice according to the package instructions.
7.Serve the cooked beans over the prepared brown rice, and garnish with chopped fresh chives or scallions.
8.

PROS

This recipe is a healthier version of traditional Cajun red beans and rice.

It is low in fat and high in fiber, protein, and other essential nutrients.

The combination of beans and rice makes for a filling and satisfying meal that can help keep you full for longer.

This recipe is easy to make, and the leftovers can be saved for a quick and easy meal later on.

CONS

The recipe can be spicy due to the hot pepper sauce, so it may not be suitable for those who do not enjoy spicy food.

The preparation time for this recipe is longer than some other quick meals, so it may not be ideal for busy weeknights.

HEALTH & BENEFITS

Cajun red beans and rice is a healthy meal that is rich in fiber, protein, and other essential nutrients.
Beans are an excellent source of plant-based protein and fiber, which can help keep you full and satisfied.
Brown rice is a complex carbohydrate that provides energy and helps regulate blood sugar levels.
Red bell peppers are high in vitamin C, which can boost the immune system and promote healthy skin and hair.
This recipe is also low in fat and sodium, making it a heart-healthy meal option.

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