Red Beans and Rice

Red Beans and Rice is a staple across many cultures. It is a delicious, yet simple meal. Red beans and rice can be a main dish or side dish (that can be paired with many things) and a kid friendly pleaser. Check out the recipe below. Many of the ingredients are typically kept in the kitchen but the remainder can be purchased with SNAP dollars.

Ingredients:

  • 1 tablespoon olive oil
  • 1½ cups onions, fresh, peeled, ¼” diced
  • 1½ cups green bell peppers, fresh, ¼” diced
  • 3 cloves garlic, fresh, minced (1 clove is about ½ teaspoon minced)
  • ¾ cup brown rice, instant, uncooked
  • 2 teaspoons cumin, ground
  • 2 teaspoons oregano, leaves, dried
  • ½ teaspoon salt, table
  • ½ teaspoon black pepper, ground
  • 2 cups chicken broth, low-sodium
  • 3 cups kidney beans, dark red, canned, low-sodium, drained and rinsed; or kidney beans, dry, cooked

Makes: 6 servings

Cook time: 20 minutes

Prep time: 10 minutes

Directions:

  1. Heat oil on medium–high in a medium skillet.
  2. Add onions and peppers, and sauté for about 3 minutes or until onions are soft.
  3. Reduce heat to medium. 4. Stir in garlic, brown rice, cumin, oregano, salt, and pepper. Cook for 1 minute or until rice and spices become toasted, stirring constantly.
  4. When rice and spices are toasted, immediately add chicken broth. Stir, increase heat to medium–high, and bring to a boil.
  5. Stir in kidney beans. Reduce heat to medium, and simmer for 5 minutes or until rice becomes tender. Heat to a temperature of 140 °F for at least 15 seconds.
  6. Serve ¾ cup.

Critical Control Point: Hold at 140 °F or higher. Food and Nutrition Service

Nutrition Facts:

For ¾ cup

Calories: 173

Total Fat

Saturated Fat 0g

Cholesterol: 1 mg

Sodium: 313mg

Total Carbohydrate: 30g

Dietary Fiber: 7g

Total Sugars: 2g

Protein: 7g

Tips for Soaking Dry Beans

1 lb dry kidney beans = about 2½ cups dry or 6¼ cups cooked beans. Overnight Method: Add 1¾ quarts cold water to every 1 lb of dry beans. Cover, and refrigerate overnight. Discard the water. Proceed with recipe.

Quick-Soak Method: Boil 1¾ quarts of water for each 1 lb of dry beans. Add beans, and boil for 2 minutes. Remove from heat, and allow to soak for 1 hour. Discard the water. Proceed with recipe.

Tips for Cooking Dry Beans: Once the beans have been soaked, add 1¾ qts water for every 1 lb of dry beans. Boil gently with lid tilted until tender, about 2 hours. Use cooked beans immediately.

 Recipe and Nutrition Information can be accessed at:

https://fns-prod.azureedge.net/sites/default/files/resource-files/MCRRed_Beans_and_Rice.pdf