Monday-Night Red Beans and Rice

Gluten Free
Dairy Free
Health score
12%
Monday-Night Red Beans and Rice
30 min.
6
319kcal

Suggestions

Ingredients

  •  bay leaf 
  • servings pepper black freshly ground to taste
  • 31 ounce kidney beans red drained and rinsed canned
  • cups rice white cooked
  • 0.5 teaspoon thyme leaves dried
  • clove garlic finely chopped
  • medium bell pepper green finely chopped
  • 0.5 teaspoon ground cumin 
  • 0.5 cup chicken broth low-sodium
  • tablespoon olive oil 
  • medium onion finely chopped
  • servings scallions chopped for serving
  • 0.5 pound turkey andouille smoked coarsely chopped

Equipment

  • pot

Directions

  1. In a medium pot, heat the oil over medium-high heat.
  2. Add the sausage, onion and bell pepper and cook, stirring frequently, until the vegetables are softened, 3 to 5 minutes.
  3. Add the garlic and cook for 30 seconds.
  4. Add the beans, chicken broth, cumin, thyme, bay leaf, and pepper to taste and bring to a boil. Cover, reduce the heat to medium low and simmer for 10 minutes.
  5. Serve the beans over the rice and top with the scallions.
  6. Photograph by Kat Teutsch

Nutrition Facts

Calories319kcal
Protein22.29%
Fat17.91%
Carbs59.8%

Properties

Glycemic Index
49.5
Glycemic Load
31.76
Inflammation Score
-6
Nutrition Score
15.747825964637%

Flavonoids

Luteolin
0.94mg
Isorhamnetin
0.92mg
Kaempferol
0.21mg
Myricetin
0.01mg
Quercetin
4.81mg

Nutrients percent of daily need

Calories:318.83kcal
15.94%
Fat:6.37g
9.8%
Saturated Fat:1.3g
8.09%
Carbohydrates:47.83g
15.94%
Net Carbohydrates:38.86g
14.13%
Sugar:4.18g
4.64%
Cholesterol:28.35mg
9.45%
Sodium:608.58mg
26.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.83g
35.66%
Manganese:0.9mg
44.95%
Fiber:8.97g
35.89%
Phosphorus:275.48mg
27.55%
Vitamin C:20.69mg
25.08%
Vitamin K:22.98µg
21.89%
Vitamin B6:0.43mg
21.68%
Potassium:609.57mg
17.42%
Zinc:2.57mg
17.15%
Copper:0.34mg
17.13%
Magnesium:66.93mg
16.73%
Iron:2.92mg
16.22%
Vitamin B3:3.21mg
16.06%
Vitamin B1:0.23mg
15.05%
Folate:51.96µg
12.99%
Vitamin B2:0.22mg
12.93%
Selenium:7.75µg
11.08%
Vitamin B5:0.94mg
9.35%
Vitamin B12:0.51µg
8.52%
Calcium:73.5mg
7.35%
Vitamin E:0.57mg
3.8%
Vitamin A:168.83IU
3.38%