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Cajun Rice And Red Beans With Vegetables

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  Canola oil 2 Teaspoon
  Onion 1 Large, chopped
  Garlic clove 3 Large, minced
  Dried thyme 1⁄4 Teaspoon
  Cayenne 1⁄4 Teaspoon
  Salt 1⁄4 Teaspoon
  Water 2 Cup (32 tbs)
  Canned red beans/Kidney beans 15 1⁄2 Ounce, drained, rinsed (1 Can)
  Quick cooking brown rice 3⁄4 Cup (12 tbs)
  Green bell pepper 1 , seeded and diced
  Canned diced tomatoes 14 1⁄2 Ounce (1 Can)
  Frozen corn kernels 1 Cup (16 tbs)

Heat the oil in a medium saucepan over medium-low heat.
Add the onion and cook, stirring, until softened, about 5 minutes.
Stir in the garlic and cook until fragrant, about 1 minute.
Stir in the thyme, cayenne, and salt; remove 1/2 cup of the onion mixture and set aside.
Increase the heat to high and add the water, beans and rice to the pan; bring to a boil.
Reduce the heat and simmer, covered, until the rice is tender and the water is absorbed, about 15-20 minutes.
Meanwhile, combine the bell pepper and the reserved 1/2 cup onion mixture in a large saucepan.
Cook over medium-low heat, stirring occasionally, until the bell pepper softens, about 8 minutes.
Stir in the tomatoes and corn; bring to a boil.
Reduce the heat and simmer, covered, until the vegetables are tender, about 15 minutes.

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1471 Calories from Fat 173

% Daily Value*

Total Fat 19 g29.6%

Saturated Fat 1.8 g9.1%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2187.1 mg91.1%

Total Carbohydrates 290 g96.7%

Dietary Fiber 51.2 g204.8%

Sugars 30.8 g

Protein 51 g102.5%

Vitamin A 87.7% Vitamin C 318.7%

Calcium 45.5% Iron 80.9%

*Based on a 2000 Calorie diet

Cajun Rice And Red Beans With Vegetables Recipe