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Low Sodium Red Beans And Rice Recipe

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Low Sodium Spanish Rice and Beans Wholesome Made Easy
Low Sodium Spanish Rice and Beans Wholesome Made Easy from wholesomemadeeasy.com

Description

Red beans and rice is a classic dish from Louisiana, but traditional recipes can be loaded with sodium. This low sodium version is perfect for those who are watching their salt intake while still enjoying the flavors of this delicious dish. The dish is made with red kidney beans, onions, green peppers, celery, and a blend of herbs and spices that create a rich and savory taste.

Prep Time

The prep time for this recipe is approximately 15 minutes.

Cook Time

The cook time for this recipe is approximately 2 hours.

Ingredients

  • 1 pound dried red kidney beans
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 green pepper, chopped
  • 2 stalks celery, chopped
  • 3 cloves garlic, minced
  • 2 bay leaves
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 4 cups low sodium chicken broth
  • 4 cups water
  • 1 pound smoked turkey sausage, sliced
  • 6 cups cooked brown rice

Equipment

  • Dutch oven or large pot
  • Wooden spoon
  • Cutting board
  • Knife
  • Measuring cups and spoons

Method

  1. Rinse the beans and remove any debris.
  2. In a large pot or Dutch oven, heat the olive oil over medium heat.
  3. Add the onion, green pepper, and celery and cook until the vegetables are soft, about 5 minutes.
  4. Add the garlic, bay leaves, thyme, oregano, and cayenne pepper and cook for another minute.
  5. Add the chicken broth, water, and beans to the pot and bring to a boil.
  6. Reduce the heat to low, cover the pot, and simmer for 1 hour.
  7. Add the smoked turkey sausage and simmer for another hour.
  8. Remove the bay leaves and serve the red beans and sausage over cooked brown rice.

Notes

This recipe can be made ahead of time and reheated for a quick and easy meal. The flavors will continue to develop as the dish sits, making it even more delicious the next day.

Nutrition Info

This recipe makes 8 servings. Each serving contains approximately:
  • Calories: 491
  • Total fat: 12g
  • Saturated fat: 3g
  • Cholesterol: 44mg
  • Sodium: 264mg
  • Total Carbohydrates: 72g
  • Dietary fiber: 17g
  • Sugar: 4g
  • Protein: 29g

Recipe Tips

For a vegetarian version of this recipe, simply omit the smoked turkey sausage and use vegetable broth instead of chicken broth. You can also add additional vegetables like carrots or mushrooms to the dish to make it even more hearty and flavorful. Serve with a side of cornbread for the ultimate Southern meal.

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