Healthy Red Beans and Rice Recipe -
Healthy Red Beans and Rice Recipe
  • READY IN 9+ hrs

Healthy Red Beans and Rice

Recipe by  

"If you want real Cajun, you have to try red beans and rice. Often, this simple dish is loaded with fat and sodium. Try this reworked recipe that everyone loves! No one will ever know it's the 'healthy' version! My daughters LOVE this!"

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Ingredients Edit and Save

Original recipe makes 6 servings Change Servings
  • PREP

    10 mins
  • COOK

    1 hr

    9 hrs 10 mins


  1. Put red beans in a large pot with enough water to cover by several inches. Soak 8 hours to overnight.
  2. Drain and rinse beans. Pour hot water into the pot. Add beans, sausage, onions, bell pepper, celery, cayenne pepper, salt, and bay leaf to the pot; stir. Place pot over medium heat, put a cover on the pot, and cook, stirring frequently, for 30 minutes.
  3. Reduce heat to medium-low and continue cooking at a simmer until the beans are tender, about 30 minutes more. Remove and discard bay leaf before serving.
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  • Cook's Note:
  • If you aren't concerned with the fat content, try different sausages to vary the flavor. I recommend Tasso ham or andouille sausage for a true Cajun flavor.
  • In place of the ground red pepper, I like to use 1/2 teaspoon of Penzys Spices® Ground Red Chipotle Pepper and 1/2 teaspoon of Penzys Spices® '33rd and Galena.'

Reviews More Reviews

Most Helpful Positive Review
Oct 14, 2013

FINALLY, a recipe with the word "healthy" in the title that is really just that! I love that it calls for dry beans instead of canned and water instead of bouillon. My family loved it. A nice, low-sodium meal. I made mine with Simple Truth nitrate and nitrite free sausage. I didn't bother with low-fat turkey sausage because I felt like I could splurge since the rest of the meal was so healthy. Thanks a lot, I will definitely make this my go-to Cajun rice and beans recipe!

Most Helpful Critical Review
Oct 29, 2013

I followed the recipe exactly and it was so watery and very, very bland. Will not be making it ever again!


9 Ratings

Feb 25, 2014

Our adjustments were to add two cups less water, and add four(ish) tablespoons of an msg-free chicken broth/soup base. I simmered my beans for an additional half-hour after an overnight / most-of-the-day-soak, then rinsed them again and started with fresh water for following the recipe. We've made it with both green peppers and green chiles, and love it both ways. My brown rice is never as done as I want it to be, so I mix it (after it's been simmering for 45 unsuccessful minutes) in for the last 15 minutes or so. Without it, the beans are soupy but delicious. With it, it's a bit more like a stick-to-your-ribs standard beans 'n rice recipe. Either way, my family loves it, more than I expected them to, and with or without sausage of any kind.

Jun 09, 2013

I used lower fat Hillshire Farms Chicken Hardwood Smoked Sausage instead of turkey sausage. It did take longer than 30 minutes to cook the liquid down, but the end result was a very tasty red beans and rice dish. The 1 tsp cayenne gave this dish a mild to medium heat, so if you like "spicy," keep your bottle of hot sauce nearby (we gave it a good shake or two).

Jan 21, 2015

Are used whole-grain rice it was very filling

Apr 23, 2014

I also followed this recipe to the last detail and it did not turn out at all. Too watery, bland, and the cayenne pepper gave the dish a "rubber band" taste. The turkey sausage I used tasted awesome. Gotta try a different recipe! :(

Oct 25, 2013

I agree with the other review that it was extremely watery. I cooked it for about two hours instead of just the hour it called for. It was pretty tasteless, probably because it was so watery. I won't be making this again.

Oct 16, 2013

I just made this and followed the recipe exactly and it was way to watery. Flavor is ok but seems lacking still. If saice wasnt a bust would have made again. My little ones liked it.


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  • Calories
  • 362 kcal
  • 18%
  • Carbohydrates
  • 57.1 g
  • 18%
  • Cholesterol
  • 27 mg
  • 9%
  • Fat
  • 2.8 g
  • 4%
  • Fiber
  • 19.8 g
  • 79%
  • Protein
  • 27.7 g
  • 55%
  • Sodium
  • 872 mg
  • 35%

* Percent Daily Values are based on a 2,000 calorie diet.

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