Healthy Red Beans and Rice

This fiber-packed dish combines whole-grain brown rice and plant-based protein from kidney beans for a highly satisfying, heart-healthy meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 tbsp olive oil · 111 kcal in the whole recipe
• 1 cup onion, cut into 1/2-inch pieces · 53 kcal in the whole recipe
• 1 cup green bell pepper, rinsed and diced · 30 kcal in the whole recipe
• 1 tbsp garlic, minced · 11 kcal in the whole recipe
• 1 1/2 tsp ground cumin
• 1 1/2 tsp dried oregano
• 1 can (14.5 oz) low-sodium vegetable broth · 18 kcal in the whole recipe
• 1/2 cup instant brown rice, uncooked · 290 kcal in the whole recipe
• 2 cans (15 oz each) low-sodium red kidney beans, drained and rinsed · 862 kcal in the whole recipe

Method

1. Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook for 5 minutes, stirring occasionally, until it begins to soften.

   

2. Stir in the diced green pepper, cover, and cook for another 5 minutes.

   

3. Add the minced garlic, cumin, and oregano. Cook and stir for 1 minute until fragrant.

   

4. Pour in the broth and stir in the brown rice. Cover and simmer over medium-low heat for 10 minutes.

   

5. Stir in the drained and rinsed kidney beans. Cover and simmer for 5 more minutes until the beans are heated through and the flavors are well blended.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.