Healthy Red Beans and Rice

Healthy Red Beans and Rice

Dale Tadlock 3

"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!"

Ingredients 9 h 10 m {{adjustedServings}} servings 362 cals

Serving size has been adjusted!

Original recipe yields 6 servings



Amount per serving ({{servings}} total)

  • Calories:
  • 362 kcal
  • 18%
  • Fat:
  • 2.8 g
  • 4%
  • Carbs:
  • 57.1g
  • 18%
  • Protein:
  • 27.7 g
  • 55%
  • Cholesterol:
  • 27 mg
  • 9%
  • Sodium:
  • 872 mg
  • 35%

Based on a 2,000 calorie diet

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  • Prep

  • Cook

  • Ready In

  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.
Tips & Tricks
Smoked Pork Shank with White Beans

Comforting, rustic pork shank is braised with creamy white beans.

Ham and Beans

Great Northern beans are simmered with ham, onion, brown sugar, and spices.


  • 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(R) Ground Red Chipotle Pepper and 1/2 teaspoon of Penzys Spices(R) '33rd and Galena.'
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Reviews 8

  1. 9 Ratings

Ana C

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!


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


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).