Healthy Red Beans and Rice

Healthy Red Beans and Rice

Dale Tadlock 4

"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!"


9 h 10 m servings 362 cals
Serving size has been adjusted!

Original recipe yields 6 servings



  • 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.


  • 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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  1. 9 Ratings


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, l...

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

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-o...