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Red beans and rice

Here's a zesty way to add heart-healthy fiber to your diet.

Ingredients

Cooking spray
1 medium onion, chopped
1/2 medium green pepper, chopped
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1 pound dried red kidney beans*
2 large fresh tomatoes, peeled and chopped
1/2 cup mild picante sauce
5 cups hot, cooked brown rice

* Two 15-ounce cans of red kidney beans, drained and rinsed, can be used in place of dried beans. If using canned beans, sodium content will be higher.

Directions

  1. Cover the beans with water and soak in the refrigerator overnight. Pour beans and water into a saucepan and simmer, covered, for one hour or until beans are tender. Drain. 
  2. Coat a large nonstick skillet with cooking spray and warm over low-medium heat.
  3. Add onion, green pepper and garlic and cook, stirring frequently, until onion is tender and translucent—about 5 minutes.
  4. Add chili powder, cumin, beans, tomatoes and picante sauce. Cover and cook over low heat for 20 minutes.
  5. For one serving, spoon 1 cup bean mixture over 1 cup rice.












 

Source: Allina Health's Patient Education Department, Heart Healthy Recipes, nutr-ahc-93462

First published: 03/01/2005
Last updated: 05/24/2012

Reviewed by: Allina Health's Patient Education Department