Collegiate Culinaire: Red Beans and Rice
An adaptation of the Black Beans and Rice recipe from Jillian Michaels’ Master Your Metabolism Cookbook. If you’re looking for a healthified soul food favorite, this one’s worth it.
1 cup of red beans, low sodium or dried and picked over
1 tbsp olive oil
1 cup chopped red onion
2 garlic cloves, finely chopped
1 tbsp tomato paste
1.5 tsp ground cumin
1 cup long-grain brown rice
1 (14-ounce) can of low-sodium diced tomatoes
1.5 tsp dried oregano
1 tsp bay leaf
.5 tsp salt
.25 tsp ground black pepper
.5 cups parsley leaves, chopped
.5 tsp hot pepper sauce (optional)
Other add-ins I used: shrimp and red pepper flakes
- If you’re using dried beans, in a large saucepan, place the beans and add water to cover by 2 inches. Bring to a boil. Reduce the heat to low and simmer, partially covered, until almost tender, about 1 hour. Drain; set aside.
- In the saucepan, heat the oil over medium-low heat. Add onion and garlic, cooking until lightly browned. Turn the heat to medium and stir in tomato paste; cook for 1 minute. Stir in cumin; cook for 1 minute.
- Add the rice and cook, stirring until well incorporated and toasted, about 2 minutes. Stir in 2 cups water, the tomatoes, beans, oregano, bay leaf, and salt and pepper. Bring to a boil. Reduce the heat and simmer, covered, until the liquid is absorbed and the rice and beans are tender to the bite, about 1 hour. Let stand, covered, for 5 minutes.
- Add the parsley, hot sauce, and other add-ins if you like. Use a fork to fluff the rice and beans and incorporate the parsley. Serve.
For a faster version, you can use pre-cooked rice and beans. Cut back on cooking times accordingly.
Yields about 4-5 generous portions at 242 calories each.