Healthy Cajun Red Beans and Rice Delight
This revamped recipe for Cajun Red Beans and Rice is a nutritious twist on a classic Creole dish, perfect for health-conscious eaters without sacrificing the bold flavors of Cajun cuisine. This version omits oil and sausage, opting instead for a mix of colorful bell peppers and hearty brown rice. Rich in fiber and packed with essential nutrients, this delightful dish is a fantastic one-pot meal that serves as a filling and wholesome option for family dinners or meal prep. Enjoy the vibrant mix of flavors with a garnish of fresh chives or scallions to top it all off!
N/A
Servings
N/A
Calories
10
Ingredients
Ingredients
large onion
1 (chopped)
garlic cloves
2 (minced)
canned red kidney beans
30 ounces (rinsed and drained)
low-sodium tomato sauce
8 ounces (none)
red bell peppers
2 (chopped)
dried oregano
1 teaspoon (none)
dried thyme
1 teaspoon (none)
hot pepper sauce
1 teaspoon (none)
brown rice
2 cups (rinsed)
fresh chives or scallions
1/3 cup (chopped for garnish)
Instructions
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What makes this Cajun Red Beans and Rice recipe healthy?
This version is a nutritious twist because it omits oil and sausage, uses brown rice instead of white, and is packed with fiber and essential nutrients from red kidney beans and bell peppers.
Is this recipe suitable for vegetarians?
Yes, this recipe is entirely vegetarian and vegan-friendly as it contains no meat or animal products.
What type of beans are used in this dish?
The recipe calls for 30 ounces of canned red kidney beans, which should be rinsed and drained before use.
Can I use white rice instead of brown rice?
While the recipe specifies brown rice for its heartiness and fiber content, you can substitute white rice if preferred, though cooking times may vary.
How many bell peppers do I need?
You will need two red bell peppers, which should be chopped for the dish.
Is there any oil used in the cooking process?
No, this recipe specifically omits oil to keep it a healthy and lower-calorie option.
How much tomato sauce is required?
The recipe requires 8 ounces of low-sodium tomato sauce.
What spices provide the Cajun flavor?
The bold Cajun flavor comes from a combination of garlic, dried oregano, dried thyme, and hot pepper sauce.
Is this dish considered a one-pot meal?
Yes, it is described as a fantastic one-pot meal, making it convenient for both cooking and cleanup.
What is the recommended garnish?
The recipe suggests garnishing with 1/3 cup of chopped fresh chives or scallions.
How much brown rice is needed?
You will need 2 cups of rinsed brown rice for this recipe.
Is this recipe good for meal prep?
Yes, it is an excellent option for meal prep as it is filling, wholesome, and stores well.
How much garlic is used?
The recipe calls for 2 minced garlic cloves.
Is this dish high in fiber?
Yes, thanks to the red kidney beans and brown rice, this dish is very rich in fiber.
How much hot pepper sauce should I add?
The recipe calls for 1 teaspoon of hot pepper sauce, though you can adjust this based on your spice preference.
What kind of onion is best for this recipe?
The recipe specifies one large onion, chopped.
Can I add meat to this recipe?
While this version omits sausage to remain healthy, you could add lean sausage or chicken if you are not following a vegetarian diet.
Are the red kidney beans cooked before adding?
The recipe uses canned beans that are already cooked; they just need to be rinsed and drained.
Is this recipe low in sodium?
It uses low-sodium tomato sauce and no added salt in the ingredients list to help keep sodium levels in check.
What is the texture of the dish?
It is a hearty and filling dish with a vibrant mix of soft beans, tender rice, and slightly crisp bell peppers.
Does this recipe contain sugar?
No, there are no added sugars in this recipe.
Can I use green bell peppers instead of red?
Yes, green bell peppers can be used, though red peppers are often sweeter and add a specific color to the dish.
How much oregano is used?
The recipe requires 1 teaspoon of dried oregano.
How much thyme is used?
The recipe requires 1 teaspoon of dried thyme.
Is this a traditional Creole dish?
It is a healthy revamp of a classic Creole dish, maintaining the traditional flavor profile while improving the nutritional value.
Do I need to rinse the brown rice?
Yes, the instructions specify that the 2 cups of brown rice should be rinsed before use.
What if I don't have fresh chives?
You can use scallions (green onions) as an alternative garnish for a similar fresh flavor.
Is this recipe gluten-free?
Based on the ingredients listed, such as beans, rice, and vegetables, this recipe is naturally gluten-free.
How many servings does this recipe make?
While the exact count isn't specified, the use of 30oz of beans and 2 cups of rice suggests it serves a family or provides several meal prep portions.
What is the primary protein source?
The primary protein source in this healthy Cajun dish is the red kidney beans.