Healthy Red Beans & Brown Rice Medley

Calories 380
Protein 16g
Fat 5g
Carbs 67g
Total Time 1 hour 40 minutes


Red Beans and Brown Rice Medley Recipe


Ingredients for 8 servings

  • 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
  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.
  2. Cook rice according to the instructions given and then set aside.  Pro-tip: try frozen brown rice as a time-saver.
  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.
  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.
  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.
  6. Spoon brown rice into bowls and ladle red bean mix over the rice. Garnish with green onion, serve and enjoy!

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About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.