For a richer flavor, consider using smoked turkey drumsticks instead of sausage. Adjust the amount of cayenne pepper to your preferred level of spiciness. If you don't have time for a long soak, use the quick-soak method: cover the beans with water, bring to a boil for 2 minutes, then let them sit for 1 hour before draining and rinsing. Serve with a side of cornbread for a complete and satisfying meal.
Healthy Red Beans and Rice
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PREP TIME10 mins
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COOK TIME1 hrs
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TOTAL TIME9 hrs 10 mins
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SERVING6 People
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VIEWS46
Experience the heart of Cajun cuisine with a guilt-free twist! This Healthy Red Beans and Rice recipe delivers all the authentic flavor you crave, without the excess fat and sodium. A comforting and delicious dish that will have everyone asking for seconds!
Ingridients
Adjust Servings
Nutrition
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Carbohydrate57 g
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Cholesterol27 mg
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Fiber20 g
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Protein28 g
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Saturated Fat1 g
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Sodium872 mg
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Sugar6 g
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Fat3 g
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Unsaturated Fat0 g
DIRECTIONS
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01 Step
Recipe View Soak the beans: In a large pot, cover the red beans with several inches of water. Let them soak for at least 8 hours, or preferably overnight. (8+ hours)
02 Step
Recipe View Combine ingredients: Drain and rinse the soaked beans. Return them to the pot and pour in the hot water. Add the smoked turkey sausage, onions, green bell pepper, celery, cayenne pepper, salt, and bay leaf. Stir well to combine. (5 minutes)
03 Step
Recipe View Simmer: Bring the pot to a simmer over medium heat. Cover the pot and cook, stirring frequently, for 30 minutes. (30 minutes)
04 Step
Recipe View Continue simmering: Reduce the heat to medium-low and continue to simmer, stirring occasionally, until the beans are tender and have reached your desired consistency, about 30 minutes more. (30 minutes)
05 Step
Recipe View Final touches: Remove and discard the bay leaf before serving. (2 minutes)
06 Step
Recipe View Serve: Spoon the red beans and sausage mixture over cooked white rice. Enjoy the authentic Cajun flavors!
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Dariana Padberg
Apr 18, 2025The perfect comfort food! Easy to make and tastes delicious. I appreciate the tips on adjusting the spice level.
Maxie Jaskolski
Jan 30, 2025I substituted andouille sausage for the turkey sausage and it was still great! Next time I will try smoked turkey legs as suggested!
Shanel Ebert
Jan 23, 2025My family loved this! Even my picky eaters asked for seconds. I will definitely be making this again.
Jackie Ernser
Dec 24, 2024I was skeptical about a 'healthy' version of red beans and rice, but this recipe is amazing! So much flavor and I don't feel guilty eating it.