This dish is inspired by the traditional New Orleans dish of red beans and rice, but adds plenty of roasted vegetables.

Jackie Newgent, RDN
Source: Diabetic Living Magazine, Fall 2020


Recipe Summary

20 mins
55 mins


Ingredient Checklist


Instructions Checklist
  • Bring broth, rice, and Cajun seasoning to a boil in a medium saucepan over high heat. Cover, reduce heat to maintain a simmer, and cook for 30 minutes.

  • Stir in tomatoes. If no liquid remains in the rice, stir in 1/4 cup water. Top with cauliflower, green peppers, kidney beans, sausage, oil, and salt; do not stir. Cover and continue to simmer until the rice is tender, about 15 minutes more. Remove from heat and let stand, covered, for 5 minutes. Stir the mixture and add more Cajun seasoning, if desired. Sprinkle with pistachios.


Tip: If you can't find no-salt-added Cajun seasoning, look for Cajun seasoning where salt is the last ingredient. Or make your own seasoning mix by combining 1 Tbsp. paprika, 1 tsp. each onion powder and garlic powder, 1/2 tsp. each dried oregano and thyme, and 1/4 tsp. each cayenne and ground pepper. Store in a covered jar for up to 6 months.

Nutrition Facts

476 calories; protein 19g 38% DV; carbohydrates 46g 15% DV; dietary fiber 11g 44% DV; sugars 7g; fat 26g 40% DV; saturated fat 4g 20% DV; cholesterol 33mg 11% DV; potassium 858mg 24% DV; sodium 696mg 28% DV.