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Healthy Louisiana Red Beans and Rice Recipe

Louisiana’s iconic Red Beans and Rice is comfort food at its finest, but if you’re looking to enjoy this classic dish with a healthy twist, we’ve got the perfect recipe for you! This lighter version swaps in lean smoked turkey sausage, fiber-packed brown rice, and nutrient-rich veggies, so you can savor all the flavors of Louisiana while nourishing your body. It’s family-friendly, meal-prep-ready, and doesn’t sacrifice that delicious smoky, Cajun flavor everyone loves. Here’s why busy moms and health-conscious cooks alike are loving this version of Red Beans and Rice

  • Total Time: 45 minutes

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 bell pepper, diced
  • 2 celery stalks, diced
  • 3–4 cloves garlic, minced
  • 0.5 kg of smoked turkey sausage (or chicken sausage), sliced thin
  • 1 teaspoon smoked paprika
  • 1 teaspoon thyme
  • 1/2 teaspoon cayenne pepper (adjust to taste)
  • 1 teaspoon cumin
  • 1 bay leaf
  • 2 cans (0.5 l each) red kidney beans, low-sodium, rinsed and drained
  • 4 cups low-sodium vegetable or chicken broth
  • 1/2 cup brown rice (or cauliflower rice for a low-carb option)
  • Salt and pepper, to taste
  • 1/4 cup fresh parsley, chopped, for garnish
  • Green onions, chopped, for garnish

Instructions

Sauté the Vegetables: In a large pot or Dutch oven, heat olive oil over medium heat. Add diced onion, bell pepper, and celery (the “holy trinity” of Cajun cooking) and sauté for 5-7 minutes until softened. Add minced garlic and cook for another minute.

Cook the Sausage: Add the sliced turkey or chicken sausage to the pot, cooking until slightly browned, about 5 minutes.

Season and Simmer: Add smoked paprika, thyme, cayenne pepper, cumin, and bay leaf. Stir to coat the sausage and vegetables in the spices. Then, add the kidney beans and broth, bringing the mixture to a simmer.

Cook the Rice: Stir in the brown rice and cover the pot. Let it simmer for about 30-40 minutes until the rice is cooked and the mixture thickens. If you prefer a lower-carb option, cook the rice separately and add cauliflower rice at the end.

Adjust Seasoning and Serve: Remove the bay leaf, season with salt and pepper to taste, and stir in fresh parsley. Serve hot, garnished with green onions.

Notes

High Fiber: Brown rice and kidney beans provide dietary fiber, promoting digestive health and helping with blood sugar management.
Lean Protein: Turkey or chicken sausage offers lean protein with lower saturated fat than traditional pork sausage.
Vitamins & Minerals: Rich in potassium, iron, and B vitamins from beans and brown rice, this dish supports heart health and energy levels.

These values may vary slightly depending on ingredient brands and portion sizes but offer a solid estimate for this healthy version.

  • Author: Peak Body Metrix
  • Prep Time: 10 min
  • Cook Time: 35 min
  • Category: hot stuff
  • Cuisine: American
  • Diet: Low Calorie

Nutrition

  • Serving Size: 1
  • Calories: 320 kcal
  • Sugar: 3 g
  • Sodium: 450 mg
  • Fat: 8 g
  • Saturated Fat: 2 g
  • Carbohydrates: 45 g
  • Fiber: 8 g
  • Protein: 15 g
  • Cholesterol: 35 mg

Keywords: Healthy Louisiana Red Beans and Rice Recipe