Red Beans and Rice

Beans are widely known to have multiple dietary and health benefits, including high amounts of protein, dietary fiber, and vitamins. They rank high on the glycemic index, so beans leave hunger satisfied for longer than French fries and milkshakes would. Kidney beans, also referred to as red beans, are commonly used to make the soul food dish "red beans and rice." Since red beans require little attention while cooking, this dish became a staple for Mondays, which was traditionally “wash day,” in New Orleans. Serve them with brown rice for an even healthier alternative.



The History Makers Featured Audio Clip: This clip of Dr. Gloria Jackson Bacon, esteemed physician, on her favorite food can be found on the History Makers Website. 

 

HEALTHY RECIPE FOR RED BEANS AND RICE

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Here is a recipe for red beans and rice from Michigan State University's healthy take on soul food segment.



Ingredients

1 pound of red beans                                                                        

1 tablespoon of minced garlic
1 cup of smoked turkey ham, low sodium, diced                      

¼ cup of green pepper, diced
1 cup diced onions                                                                             

1 teaspoon salt substitute (optional)
½ teaspoon black pepper                                                                  

12 cups water (6 cups for the beans; 6 for the rice)
2 beef bouillon cubes, no-sodium
3 cups regular or extra-long grain rice (white or brown)

Instructions

 

Sort out the bad beans and debris. Rinse beans and let soak in water overnight. Drain beans. Simmer the beans, smoked turkey ham and the rest of the ingredients in the 6 cups of water until the beans are tender (not mushy) but still whole. This may take about 45 minutes.
Heat the rice and 6 cups of water to boiling in 6 quart sauce pan over high heat. Reduce heat to low and stir mixture. Cover pan and simmer without stirring or lifting the lid, about 15 to 20 minutes or until rice is tender and liquid is absorbed. Brown rice will take slightly longer to cook. Fluff rice with a fork.
A serving of beans is approximately ½ cup; a serving of rice is also ½ cup.
I like to have sliced onion, corn bread and sliced tomato on the side of my red beans and rice, but I encourage you to try different sides with yours. Enjoy!

 

 

Here is a Youtube Video for a demonstration on how to cook a healthier Red Beans and Rice dish.