Red Beans and Rice

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.


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