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Healthy Red Beans and Rice

Healthy Red Beans and Rice

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Dale Tadlock

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 {{adjustedServings}} servings

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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


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

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!

Katie B.

I also followed this recipe to the last detail and it did not turn out at all. Too watery, bland, and the cayenne pepper gave the dish a "rubber band" taste. The turkey sausage I used tasted awesome. Gotta try a different recipe! :(