Red Beans and Rice Recipe (GF, V)
“Red Beans and Rice was a family favorite growing up. My mother, Linda Friedrichs Farrell Small, was born in New Orleans and cooked yummy creole meals throughout my childhood. Spicy crab and shrimp boils, gumbo and okra in many forms were a few of the dishes we enjoyed. This was the dish my mom cooked the most. My mom informed me that when they are paired, they form a complete protein. I didn’t get the importance of that then, but I certainly do now. Very simple to prepare, nutritious and delicious, this recipe is a keeper. I often make it for my boys, and they love it as much as I do. Enjoy!”
-Linda Townsend, founder of Release Well Being Center
Red beans are a nutrient-dense superfood packed with plant-based protein, fiber, and essential minerals like potassium, iron, and magnesium. Their high fiber content supports digestive health and helps regulate blood sugar levels, making them ideal for managing diabetes. Rich in antioxidants, red beans combat oxidative stress and may reduce the risk of chronic diseases, including heart disease
. They also promote healthy blood pressure due to their potassium content
. Low in fat and naturally cholesterol-free, red beans are a heart-healthy addition to any diet, offering both nourishment and long-lasting energy.
Ingredients:
1 lb red kidney beans
1 yellow onion, diced
4 cloves fresh garlic, minced
1 28 oz can tomato sauce
1 28 oz can whole tomatoes
1 tablespoon thyme
1 tablespoon rosemary
1 teaspoon parsley
1 bay leaf
salt and pepper to taste
prepared rice
Method:
Soak red beans over night in salted water. Rinse and remove any stones. Put in large pot and cover with 1 inch salted water. Boil for about an hour until beans are soft. Pour the cooked beans and water into a slow cooker and add other ingredients. Cook on medium for 8 hours. Prepare rice and serve red beans over rice. I usually serve with a green salad or hot green vegetable.