Red Beans and Rice (GF/Dairy Free/Vegetarian)

red beans and rice

Do you ever want to KISS {Keep It Simple Stupid}?

There are days, even as a full time food blogger, that I need to get in and out of the kitchen but I still want to make something substantial and nutritious.

The key for me, and should be for you, at EVERY meal, is protein and fiber.

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I consider this dish of red beans and rice a complete meal for me.  Some of you may not, and I’m pretty certain my kids wouldn’t.  But with the amount of protein and fiber I can eat a big huge bowl of this and I am full and feel great!

It certainly goes as a great side dish alongside grilled chicken or even in a wrap!

Please use a long grain brown rice.  And if possible get organic as well.  There is too much controversy surrounding arsenic and rice.  I use a brand called Yoga and can get it at my supermarket.  But I have gotten it online as well.

Also, again if you have the time on a weekend, consider making your own chicken stock.  It has a much better flavor then boxed broth and you can totally control the sodium.

My broth DOES NOT contain ANY sodium.  When making stock from scratch you really don’t want to add salt because as the broth cooks down the flavors intensify, as does the salt, so the 8 cups of liquid you started with may only yield 3-4 cups of stock.

Does that make sense?

And none of us need more salt.  Makes us very puffy.

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Red Beans and Rice (GF/DF/Vegetarian)

bowl of red kidney beans brown rice, spices and veggies

A great side dish (or complete vegetarian meal) packed full of protein and fiber!

  • Author: Debi
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 servings

Ingredients

  • 1 Tablespoon olive oil
  • 1/2 cup organic onion, diced
  • 1/2 cup organic celery, diced
  • 1/2 cup organic red pepper, diced
  • 1/2 cup organic yellow pepper, diced
  • 1/2 cup organic green (or jalapeno) pepper, diced
  • 1 clove organic garlic, minced
  • 3/4 cup organic brown rice ([I use THIS)
  • 1 1/2 cups chicken stock (I use THIS)
  • 1 15-ounce can red beans, drained and thoroughly rinsed
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon salt
  • pepper to taste

Instructions

  1. In a large skillet over low to medium heat, sauté the onion, celery and peppers for 5 minutes. Season with a little salt and pepper and stir until soft. Add more oil if necessary
  2. Add the garlic and cook another minute more
  3. Add dry rice and sauté 2 minutes
  4. Add the chicken stock, beans and spices. Bring to a boil
  5. Reduce heat, cover and simmer 45 minutes. Do not lift the lid
  6. Remove from heat and let stand 5 minutes ~ fluff with a fork and taste for seasonings. Add salt and pepper if necessary

Notes

Nutritional Information is an estimate and does not contain sodium as the sodium content will depend on if you use regular boxed broth, low sodium or make it from scratch.

Calories 180; Fat 4.4 gr; Sat fat 0.6 gr; Cholesterol 0 mg; Carbs 30.4g; Fiber 8.5 gr; Sugar 1.8 gr; Protein 8.7 gr

Recipe Source:  HappilyUnprocessed.com
I used all organic ingredients when making this recipe, and hope you do too!

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Comments

  1. I love the combination. I have tried it out and it occurred great to me.

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