Ginger Wanko

March 21, 2022

Red Beans & Rice

 
 

The combination of beans and rice is a complete protein, which means it contains all the essential amino acids that our bodies need. This makes it a great option for vegetarians or anyone looking for a hearty, nutritious meal (on a budget!). The rice and beans are combined with spices and vegetables to create a flavorful dish that can be enjoyed on its own or as part of a larger meal.

INGREDIENTS

  • 2 cups brown rice (cooked ahead of time)

  • salt

  • 2 Tbl extra-virgin olive oil

  • 1 large onion, chopped

  • 2 bell peppers, seeded and chopped

  • 3 garlic cloves, finely chopped

  • 2 tsp cajun seasoning

  • 1 tsp ground cumin

  • 1/8 tsp dried thyme (or a few sprigs of fresh)

  • 1 Tbl dried parsley (or 1/4 cup chopped fresh parsley)

  • 1 bay leaf

  • 1/4 tsp red pepper flakes

  • 3 cups vegetable or chicken broth

  • your favorite greens sliced into thin ribbons (optional)

  • 4 cans (15oz each) small red beans, drained & rinsed (or use 1 cup dried small red beans soaked overnight and cooked ahead of time)

  • freshly ground pepper

DIRECTIONS

  1. Cook the rice and set aside. If tightly covered, it should stay warm for up to 30 minutes (or reheat in the microwave).

  2. Heat the oil in a large saucepan over medium heat. Add the onion and bell peppers. Cook, stirring occasionally, until softened, about 5 minutes.

  3. Add the garlic, cajun seasoning and cumin and stir for 1 minute.

  4. Stir in the broth, beans, thyme, parsley, red pepper flakes and bay leaf and bring to a simmer.

  5. Cook, uncovered, stirring often, until the broth reduces slightly (15 to 20 minutes).

  6. Season to taste with salt and pepper.

  7. Spoon the rice into bowls and top with the beans. Serve hot.

Optional: You can thinly slice into ribbons a few handfulls of your favorite green (spinach, Swiss chard, kale, etc) and add to the pot during the last 10 minutes. If you need more heat, feel free to add hot sauce.