Recipes · American · Main Courses
Red Beans and Rice
One serving has 1,007 kcal and 33 g protein, and at least a fifth of a woman's daily need of folate (145%), manganese (138%), thiamin (116%), copper (101%), phosphorus (81%) and vitamin C (73%). Ready in 120 minutes.
- Preparation: 30 min
- Cooking: 90 min
- Makes: 1 serving (690 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, pork
Ingredients
- 70 g Kidney beans, red, dried
- 120 g Rice, white, long-grain
- 60 g Kielbasa
- 50 g Onions, raw
- 30 g Celery, raw
- 40 g Bell pepper, green, raw
- 8 g Garlic, raw
- 0.3 g Bay leaves
- 1 g Cayenne pepper
- 0.5 g Thyme, dried
- 10 g Vegetable oil
- 300 g Water
- 0.5 g Salt
Method
- Rinse the kidney beans and soak them in plenty of water for at least 8 hours; drain.
- Heat the oil in a heavy pot over medium heat and cook the diced onion, celery, bell pepper and garlic (the 'holy trinity') for 5-6 minutes until softened.
- Slice the smoked sausage and add it to the pot, cooking for 2-3 minutes to render some fat.
- Add the soaked beans, water, bay leaf, cayenne and thyme, and bring to a boil.
- Reduce the heat, cover partially, and simmer for 1.5-2 hours, stirring occasionally and mashing some beans against the side of the pot, until thick and creamy and the beans are very tender; season with the salt.
- Meanwhile, rinse the rice and cook it in a separate pan according to the package until fluffy.
- Serve the beans ladled over the rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,007 kcal | 48% |
| Carbohydrates | 152 g | |
| Water | 469 mL | |
| Fiber | 14.9 g | 50% |
| Protein | 32.6 g | 68% |
| Tryptophan | 0.37 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 1.9 g | |
| Methionine | 0.61 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 0.95 g | |
| Valine | 1.7 g | |
| Histidine | 0.87 g | |
| Fat | 29.8 g | |
| Monounsaturated | 9.9 g | |
| Polyunsaturated | 9.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.3 g | |
| Saturated | 7.8 g | |
| Trans-Fats | 0.2 g | |
| Cholesterol | 36.6 mg | |
| Calcium | 171 mg | 17% |
| Copper | 0.91 mg | 101% |
| Iron | 11.6 mg | 64% |
| Magnesium | 155 mg | 50% |
| Manganese | 2.5 mg | 138% |
| Phosphorus | 569 mg | 81% |
| Potassium | 1,498 mg | 32% |
| Selenium | 32.5 µg | 59% |
| Sodium | 806 mg | |
| Zinc | 4.4 mg | 55% |
| Thiamin (vitamin B1) | 1.3 mg | 116% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 8.9 mg | 64% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 47% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 581 µg | 145% |
| Cobalamin (vitamin B12) | 0.41 µg | 17% |
| Choline | 85.8 mg | 20% |
| Vitamin A | 41.3 µg | 6% |
| Vitamin C | 55 mg | 73% |
| Vitamin D (D2 + D3) | 18 IU | 3% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 44.1 µg | 49% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.