Cajun Black Beans with Sausage and Corn

Gluten Free
Dairy Free
Health score
16%
Cajun Black Beans with Sausage and Corn
25 min.
4
425kcal

Suggestions


Are you ready to spice up your meal routine with a dish that’s bursting with flavor and packed with nutrition? Look no further than our Cajun Black Beans with Sausage and Corn! This delightful recipe combines the smoky richness of kielbasa sausage with the vibrant tastes of fresh tomatoes, sweet corn, and a medley of bell peppers and onions. Perfect for lunch or dinner, this dish is not only gluten-free and dairy-free, but it also comes together in just 25 minutes, making it an ideal choice for busy weeknights.

The Cajun seasoning adds a kick that will tantalize your taste buds, while the black beans provide a hearty source of protein and fiber. Each serving is a satisfying 425 calories, ensuring you’ll feel full and energized without the heaviness of traditional comfort foods. Whether you’re cooking for yourself or entertaining friends, this colorful and nutritious meal is sure to impress.

So grab your frying pan and get ready to whip up a dish that’s as easy to make as it is delicious. With its bold flavors and wholesome ingredients, Cajun Black Beans with Sausage and Corn is a recipe you’ll want to add to your regular rotation. Let’s dive into the kitchen and create something special!

Ingredients

  • tablespoons vegetable oil 
  • cloves garlic finely chopped
  • cup bell pepper frozen (from 1-lb bag)
  • 1.5 cups corn frozen
  • oz kielbasa smoked coarsely chopped
  • 0.5 teaspoon salt 
  • 0.5 teaspoon thyme leaves dried
  • 0.3 teaspoon pepper black red
  • 1.5 cups tomatoes fresh chopped
  • 15 oz black beans rinsed drained canned

Equipment

  • frying pan

Directions

  1. In 10-inch skillet, heat oil over medium-high heat.
  2. Add garlic; cook and stir 1 minute.
  3. Add bell pepper and onion stir-fry; cook and stir 2 to 3 minutes or until crisp-tender.
  4. Stir in corn, sausage, salt, thyme and pepper blend. Cook 3 to 5 minutes, stirring occasionally, until corn is tender.
  5. Stir in tomatoes and beans; cook 3 to 5 minutes, stirring occasionally, until hot.

Nutrition Facts

Calories425kcal
Protein15.86%
Fat49.41%
Carbs34.73%

Properties

Glycemic Index
51.25
Glycemic Load
1.47
Inflammation Score
-9
Nutrition Score
21.698260970738%

Flavonoids

Naringenin
0.38mg
Apigenin
0.01mg
Luteolin
0.34mg
Kaempferol
0.06mg
Myricetin
0.1mg
Quercetin
0.44mg

Nutrients percent of daily need

Calories:424.87kcal
21.24%
Fat:24.11g
37.1%
Saturated Fat:7.09g
44.31%
Carbohydrates:38.13g
12.71%
Net Carbohydrates:27.51g
10%
Sugar:3.05g
3.39%
Cholesterol:39.69mg
13.23%
Sodium:1203.28mg
52.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.42g
34.83%
Vitamin C:64.1mg
77.69%
Fiber:10.62g
42.48%
Vitamin B1:0.54mg
36.08%
Vitamin A:1651.16IU
33.02%
Folate:116.43µg
29.11%
Phosphorus:271.61mg
27.16%
Manganese:0.52mg
26.24%
Potassium:864.01mg
24.69%
Vitamin B6:0.45mg
22.49%
Vitamin B3:4.36mg
21.82%
Iron:3.65mg
20.3%
Magnesium:76.56mg
19.14%
Vitamin B2:0.31mg
18.31%
Vitamin K:18.97µg
18.07%
Selenium:12.17µg
17.39%
Copper:0.33mg
16.69%
Zinc:2.31mg
15.43%
Vitamin E:1.45mg
9.66%
Vitamin B12:0.56µg
9.26%
Vitamin B5:0.81mg
8.12%
Calcium:59.14mg
5.91%