Healthy Red Beans and Rice

This dish combines fiber-rich whole grains and plant-based protein from kidney beans with healthy fats from avocado 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 cup uncooked brown rice · 832 kcal in the whole recipe
• 2 teaspoons vegetable oil · 98 kcal in the whole recipe
• 2 cloves garlic, peeled and minced · 11 kcal in the whole recipe
• 1 small yellow onion, chopped · 85 kcal in the whole recipe
• 1 bell pepper, cored, seeded, and chopped · 30 kcal in the whole recipe
• 1 1/2 ounces water (for sautéing)
• 1 fresh tomato, coarsely chopped · 42 kcal in the whole recipe
• 1/4 teaspoon salt
• 1/8 teaspoon ground cumin
• 2 cans (15.5 ounces each) low-sodium red kidney beans, drained and rinsed · 510 kcal in the whole recipe
• 1 1/2 cups water (for simmering)
• 1 avocado, peeled, pitted and chopped · 308 kcal in the whole recipe
• 2 tablespoons fresh cilantro, chopped · 2 kcal in the whole recipe

Method

1. Cook the brown rice: Combine the rice and water in a pot and bring to a boil. Reduce heat to low, cover, and simmer until the rice is tender, about 45 minutes.

   

2. Sauté the aromatics: Heat the vegetable oil in a large skillet over medium-high heat. Add the garlic, onion, bell pepper, and 2 tablespoons of water, cooking until the mixture turns golden, about 10 minutes.

   

3. Simmer the beans: Stir in the chopped tomato, salt, cumin, drained kidney beans, and 1.5 cups of water. Simmer gently until the beans are very soft and flavorful, about 20 to 30 minutes.

   

4. Assemble and serve: Divide the warm brown rice among bowls, top with the savory bean mixture, and garnish with fresh avocado and cilantro.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.