Cajun Black Beans with Sausage and Corn

Gluten Free
Dairy Free
Health score
16%
Cajun Black Beans with Sausage and Corn
25 min.
4
412kcal

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 hearty goodness of black beans and the sweetness of corn, creating a symphony of tastes that will tantalize your taste buds.

Perfect for lunch, dinner, or any time you crave a satisfying meal, this dish is not only gluten-free and dairy-free but also quick to prepare, taking just 25 minutes from start to finish. With a caloric count of 412 kcal per serving, it’s a wholesome option that doesn’t skimp on flavor. The vibrant colors of the bell peppers, fresh tomatoes, and corn make it as visually appealing as it is delicious.

Whether you’re cooking for yourself or entertaining guests, this Cajun-inspired dish is sure to impress. The combination of spices, including a zesty black and red pepper blend, adds a kick that elevates the entire meal. Plus, it’s a one-pan wonder, making cleanup a breeze! Dive into this culinary adventure and enjoy a hearty, flavorful meal that’s as easy to make as it is to love.

Ingredients

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

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

Calories412kcal
Protein16.86%
Fat48.26%
Carbs34.88%

Properties

Glycemic Index
51.25
Glycemic Load
1.21
Inflammation Score
-9
Nutrition Score
21.146956391956%

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:412.4kcal
20.62%
Fat:22.87g
35.19%
Saturated Fat:6.22g
38.88%
Carbohydrates:37.2g
12.4%
Net Carbohydrates:26.58g
9.67%
Sugar:3.05g
3.39%
Cholesterol:40.82mg
13.61%
Sodium:1067.2mg
46.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.98g
35.96%
Vitamin C:63.93mg
77.49%
Fiber:10.62g
42.48%
Vitamin A:1693.68IU
33.87%
Folate:115.86µg
28.97%
Vitamin B1:0.41mg
27.5%
Phosphorus:271.04mg
27.1%
Vitamin B6:0.52mg
25.78%
Vitamin B3:5.08mg
25.39%
Manganese:0.5mg
24.99%
Potassium:870.24mg
24.86%
Iron:3.47mg
19.26%
Magnesium:76.56mg
19.14%
Vitamin K:19.2µg
18.29%
Vitamin B2:0.3mg
17.44%
Zinc:2.45mg
16.33%
Copper:0.32mg
16.01%
Vitamin E:1.56mg
10.38%
Vitamin B5:0.94mg
9.37%
Vitamin B12:0.48µg
8.03%
Calcium:57.44mg
5.74%
Vitamin D:0.74µg
4.91%
Selenium:2.13µg
3.05%