By Nutrition Agent Erin Stockton
Every Louisianian knows about red beans and rice, but did you know it’s an excellent source of fiber, iron, and potassium? While most locals grew up enjoying this dish with andouille sausage, this low-sodium vegetarian style red beans and rice recipe is a great option for folks with high blood pressure who are craving a Southern comfort meal.
Red Beans and Rice
Ingredients:
– 1 lb dry red beans
– 2 tablespoons vegetable oil
– 1 large onion, chopped
– 1 large bell pepper, chopped
– 2 stalks celery, chopped
– 3 bay leaves
– 3 tablespoons fresh garlic, chopped OR 3 teaspoons garlic powder
– 1 teaspoon dried thyme
– 3 tablespoons fresh parsley, chopped OR 3 teaspoons dried parsley
– 1 teaspoon dried oregano
– 1 teaspoon no-salt Creole seasoning
– 1 teaspoon black pepper
– 2 quarts of water
– 1 teaspoon salt
– Dash of liquid smoke (optional)
Instructions:
1. Put the dry beans in a large bowl and remove any bad beans, stones, or other debris. Rinse thoroughly. Cover them with water 2 inches above the beans. Let the beans soak overnight. Rinse and drain.
2. In a 5-quart pot, add the vegetable oil. Sauté onions, bell pepper, celery and garlic for about 5 minutes.
3. Add red beans, parsley, bay leaves, thyme, oregano, black pepper, nosalt Creole seasoning and water. If desired, add liquid smoke. Do not add salt. Stir well.
4. Bring to a boil, then reduce the heat to medium and simmer
uncovered. Stir occasionally until the beans are tender, about 1 1/2-2 hours. If necessary, add more water as it cooks.
5. Once the beans are tender, add salt and remove the bay leaves. Mash some of the beans on the side of the pot with a fork and stir in the mashed beans. This will create a thick consistency.
6. Serve over brown rice.
Erin Stockton is a Nutrition Agent with the LSU AgCenter in DeSoto, Sabine, and Natchitoches Parishes. A certified educator for over 20 years, she provides research-based programs to help families make healthy food choices and stay active. For program requests or questions, contact her at 318-872-0533, estockton@agcenter.lsu.edu, or on Facebook at LSU AgCenter DeSoto & Natchitoches Nutrition & Community Health.