Spicy Red Beans and Vegetable Rice


  • 2 (16 oz.) cans red kidney beans, drained
  • Vegetable cooking spray
  • 1 Tbsp. vegetable oil
  • 1 1/4 cup chopped onion
  • 2 cloves garlic, minced
  • 2 cups water
  • 1 Tbsp. beef-flavored bouillon granules
  • 1 Tbsp. honey
  • 1/2 tsp. dried whole oregano
  • 1/2 tsp. hot sauce, or to taste
  • 2 bay leaves
  • 1 lb. low fat sausage

    Vegetable Rice

  • Vegetable cooking spray
  • 1 cup chopped onion
  • 1 cup finely chopped carrot
  • 1 cup finely chopped celery
  • 3/4 cup finely chopped sweet red pepper
  • 1/2 cup finely chopped green pepper
  • 2 cloves garlic, minced
  • 2-1/3 cups water
  • 1 tsp. Cajun seasoning
  • 1-1/3 cups long-grain rice, uncooked
  • 2 Tbsp. chopped fresh parsley

  • Directions

    1. Coat pan with cooking spray; add oil. Place over medium-high heat until hot. Add onion and garlic; saute three to four minutes or until tender.

    2. Add beans, water, bouillon, honey, oregano, hot sauce, bay leaves and sausage; bring to a boil. Cover, reduce heat, and simmer for 20 minutes.

    Vegetable Rice

    1. Coat a large nonstick skillet with vegetable cooking spray; place over medium high heat until hot. Add onion, carrot, celery, red and green peppers, and garlic; sauté three to four minutes or until tender. Remove vegetable mixture from heat; set aside, and keep warm.

    2. Combine water and Cajun seasoning in a medium saucepan, stirring well; bring to a boil. Stir in rice. Cover, reduce heat, and simmer 20 to 25 minutes or until rice is tender and liquid is absorbed.

    3. Combine vegetable mixture and cooked rice in a large bowl; add chopped parsley, and toss gently to combine.

    Yield: 8 servings spicy red beans, 4 cups vegetable rice
    Nutrition Information (not including rice: 375 calories, 7 grams fat, fiber 6.8 grams