Name: Red Beans and Rice
Prep time: 30 min
Total time: 200 min
Ingredients: 1 pound dry red beans or dry red kidney beans; 1 meaty smoked pork hock; 1 medium onion, chopped; 1 medium green sweet pepper, chopped; 2 stalks celery, chopped; 2 bay leaves; 1/4 to 1/2 teaspoon cayenne pepper; 4 cloves garlic, minced; 0.25 teaspoon salt; 5 cups hot cooked brown or white rice

Red Beans and Rice

Brown rice add fiber to this diabetic-friendly pork and beans side-dish recipe. Skip the salt when cooking the rice to keep the sodium low.

EatingWell Test Kitchen

Updated on July 21, 2018

Prep Time:

30 mins

Additional Time:

2 hrs 50 mins

Total Time:

3 hrs 20 mins

Servings:

Yield:

10 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free High-Protein Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

1 pound dry red beans or dry red kidney beans
1 meaty smoked pork hock
1 medium onion, chopped
1 medium green sweet pepper, chopped
2 stalks celery, chopped
2 bay leaves
1/4 to 1/2 teaspoon cayenne pepper
4 cloves garlic, minced
¼ teaspoon salt
5 cups hot cooked brown or white rice

Directions

Rinse beans. In a large Dutch oven, combine beans and 6 cups water. Bring to boiling; reduce heat. Simmer for 2 minutes. Remove from heat. Cover and let stand for 1 hour. (Or place beans in 6 cups water in Dutch oven. Cover and let soak in a cool place for 6 to 8 hours or overnight.)
Drain and rinse beans. Return beans to Dutch oven. Add pork hock, onion, sweet pepper, celery, bay leaves, cayenne pepper, garlic, and 6 cups fresh water. Bring to boiling; reduce heat. Cover and simmer about 1-1/2 hours or until beans are tender, stirring occasionally. (Add additional water during cooking, if necessary.)
Remove pork hock. When cool enough to handle, cut meat off bone; coarsely chop meat. Discard bone.
Return chopped meat to Dutch oven. Return to boiling; reduce heat. Simmer, uncovered, for 30 to 40 minutes more or until a thick gravy forms, stirring occasionally.
Discard bay leaves. Stir in salt. Serve the bean mixture over hot cooked rice.

Nutrition Facts (per serving)

278	Calories
2g	Fat
52g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 10
Calories 278
% Daily Value *
Total Carbohydrate 52g	19%
Dietary Fiber 14g	49%
Total Sugars 4g
Protein 15g	30%
Total Fat 2g	2%
Saturated Fat 0g	2%
Cholesterol 4mg	1%
Vitamin A 115IU	2%
Vitamin C 11mg	12%
Folate 190mcg	48%
Sodium 166mg	7%
Calcium 97mg	7%
Iron 4mg	22%
Magnesium 102mg	24%
Potassium 604mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.