Name: Red Beans & Rice with Vegetables
Prep time: 20 min
Total time: 55 min
Ingredients: 1 cup low-sodium vegetable broth or chicken broth; 0.25 cup long-grain brown rice; 1 teaspoon no-salt-added Cajun seasoning, plus more to taste (see Tip); 0.5 cup grape tomatoes, quartered; 1 cup roasted cauliflower florets; 0.66 cup roasted green peppers; 0.5 cup canned red kidney beans, rinsed; 1 3-oz. fully cooked sweet Italian chicken sausage link, thinly sliced; 1.5 tablespoons olive oil; 0.125 teaspoon salt; 0.25 cup shelled salted dry-roasted pistachios, coarsely chopped

Red Beans & Rice with Vegetables

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

By Jackie Newgent, RDN, CDCES

Updated on August 11, 2020

Prep Time:

20 mins

Additional Time:

35 mins

Total Time:

55 mins

Servings:

Yield:

2 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Gluten-Free High-Protein Soy-Free

Jump to Nutrition Facts

Ingredients

1 cup low-sodium vegetable broth or chicken broth
¼ cup long-grain brown rice
1 teaspoon no-salt-added Cajun seasoning, plus more to taste (see Tip)
½ cup grape tomatoes, quartered
1 cup roasted cauliflower florets
⅔ cup roasted green peppers
½ cup canned red kidney beans, rinsed
1 3-oz. fully cooked sweet Italian chicken sausage link, thinly sliced
1 ½ tablespoons olive oil
⅛ teaspoon salt
¼ cup shelled salted dry-roasted pistachios, coarsely chopped

Directions

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.

Tips

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 (per serving)

476	Calories
26g	Fat
46g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 2
Serving Size 1 3/4 cups
Calories 476
% Daily Value *
Total Carbohydrate 46g	17%
Dietary Fiber 11g	39%
Total Sugars 7g
Protein 19g	38%
Total Fat 26g	33%
Saturated Fat 4g	20%
Cholesterol 33mg	11%
Sodium 696mg	30%
Potassium 858mg	18%

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.