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Healthy Red Beans & Brown Rice Medley
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Healthy Red Beans & Brown Rice Medley
Ingredients for 8 servings
Substitution
Note
- 1/2 lb dry red kidney beans
- 1/2 lb dry white (cannellini) beans
- 2 tablespoons avocado oil
- 1 yellow onion, diced
- 2 celery stalks, diced
- 1 poblano pepper (or green bell pepper), diced
- 3 cloves garlic, minced
- Seasonings
- 1 1/2 tablespoons The Fit Cook Cajun seasoning (or low sodium cajun seasoning of your choice)
- 2 teaspoons smoked paprika
- 1 teaspoon dried thyme
- Pinch of sea salt & fresh cracked pepper
- 8 cups (2 quarts) low sodium vegetable broth
- 2 bay leaves
- 4 cups cooked brown rice
- Sea salt & pepper to taste
- Garnish
- fresh green onion
Steps
Step 1
Place beans in a large bowl and cover with cold water. Allow to let stand for at least 8 hours or overnight, then drain and rinse the beans.
Step 2
Cook rice according to the instructions given and then set aside. Pro-tip: try frozen brown rice as a time-saver.
Step 3
Set a heavy bottomed pot on medium heat. Once hot, add avocado oil onion, celery and poblano pepper. Cook for about 2 – 3 minutes until the onions turn brown and slightly translucent. Add the garlic and seasonings and cook for an additional 1 – 2 minutes.
Step 4
Add red and white beans and stir thoroughly to ensure every bean is covered in oil and seasonings. Then add the broth and bring to a gentle simmer. Once it is simmering, add the bay leaves, then lower the temperature and partially cover and cook, while stirring occasionally, for 1 1/2 hours. For the final 20 – 30 minutes of cooking remove the lid so more of the broth can evaporate.
Step 5
Continue to cook until a majority of the broth has reduced and the beans have become like a stew. Season to taste with sea salt & pepper.
Step 6
Spoon brown rice into bowls and ladle red bean mix over the rice. Garnish with green onion, serve and enjoy!
Healthy Red Beans & Brown Rice Medley
Kevin Curry
INGREDIENTS
- 1/2 lb dry red kidney beans
- 1/2 lb dry white (cannellini) beans
- 2 tablespoons avocado oil
- 1 yellow onion, diced
- 2 celery stalks, diced
- 1 poblano pepper (or green bell pepper), diced
- 3 cloves garlic, minced
- Seasonings
- 1 1/2 tablespoons The Fit Cook Cajun seasoning (or low sodium cajun seasoning of your choice)
- 2 teaspoons smoked paprika
- 1 teaspoon dried thyme
- Pinch of sea salt & fresh cracked pepper
- 8 cups (2 quarts) low sodium vegetable broth
- 2 bay leaves
- 4 cups cooked brown rice
- Sea salt & pepper to taste
- Garnish
- fresh green onion
INSTRUCTIONS
-
Place beans in a large bowl and cover with cold water. Allow to let stand for at least 8 hours or overnight, then drain and rinse the beans.
-
Cook rice according to the instructions given and then set aside. Pro-tip: try frozen brown rice as a time-saver.
-
Set a heavy bottomed pot on medium heat. Once hot, add avocado oil onion, celery and poblano pepper. Cook for about 2 – 3 minutes until the onions turn brown and slightly translucent. Add the garlic and seasonings and cook for an additional 1 – 2 minutes.
-
Add red and white beans and stir thoroughly to ensure every bean is covered in oil and seasonings. Then add the broth and bring to a gentle simmer. Once it is simmering, add the bay leaves, then lower the temperature and partially cover and cook, while stirring occasionally, for 1 1/2 hours. For the final 20 – 30 minutes of cooking remove the lid so more of the broth can evaporate.
-
Continue to cook until a majority of the broth has reduced and the beans have become like a stew. Season to taste with sea salt & pepper.
-
Spoon brown rice into bowls and ladle red bean mix over the rice. Garnish with green onion, serve and enjoy!
Nutrition per serving
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