Two way red beans & rice for Fat Tuesday – vegetarian or w/meat

 

VEGETARIAN RED BEANS AND RICE

If you’ve any doubt at all about all the “good” things in here, check out my tips at the end of this recipe.

Go to taste on the spices & herbs.  I usually add more garlic, cumin and chili powder.  When you include rice with a bean, you have a great protein filled dish.

Now if you’re celebrating Fat Tuesday, add some sautéed shrimp, sausage and/or chicken for a heartier meal and if you want, use chicken broth.

This can be divided in half.

Feel free to use your favorite kind of bean or add 2 different kinds.

  • 1 very generous cup chopped onion
  • 2-3  teaspoons garlic, minced
  • 2 teaspoons cumin or to taste
  • 2 bay leaves
  • 1 teaspoon chili powder blend or to taste
  • 2 cups rice
  • 2 cans red beans, drained
  • 4 cups vegetable broth or bit more if needed
  • Salt and pepper to taste
  • To stir in after cooking: Chopped Swiss chard, Spinach, Escarole or Kale. (If using Kale, add when you put the rice in as it takes longer to cook).
  • Garnish: Thinly sliced green onions, chopped tomatoes

Film bottom of pan with olive oil. Add onion, garlic, cumin, bay and chili powder.  Sauté until onion looks almost clear.  Add rice, beans and broth.  Bring to a boil. Cover and lower to a simmer and cook until rice is tender. Remove bay. Serves 10-12 as a side dish

WHY THIS RECIPE IS GOOD FOR YOU:

Beans: These cancer-licking legumes are low fat, high fiber and protein, beans help lower cholesterol, stabilize blood sugar, and reduce the risk of cancer and heart disease, especially folks with heart disease who also have diabetes

Onions and Garlic: Great for your heart.

Tomatoes: The lycopene in tomatoes is a powerful antioxidant and is also good for the prostate

Brown rice: Nutritionally superior to white, this rice has a lower glycemic index so that means your body absorbs it more slowly.

Bay: A salt buster which helps blood sugar levels.

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