Cajun Rice And Red Beans With Vegetables
|Canola oil||2 Teaspoon|
|Onion||1 Large, chopped|
|Garlic clove||3 Large, minced|
|Dried thyme||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.
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