19 May Sat 2018
The Health Benefits of Red Beans and Rice©
The Health Benefits of Red Beans and Rice©
By Arlene Wright- Correll
Whenever one thinks of New Orleans one thinks of Red Beans and Rice and that is about it!
According to legend, the Cajun dish combining red beans and rice was served on washday because the dry beans could be simmered on the stove all day while attention was devoted to doing laundry.
Those days have changed because we now have canned beans and the nutritional benefits of this dish can be obtained quickly and easily any day of the week because any kind of beans and rice are a great source of complete protein, minerals and dietary fiber.
But once you take red beans and rice, kidney beans (red beans) are combined with vegetables (onions, carrots, bell peppers, celery) and ham, bacon or smoked sausage it just gets better.
I don’t eat a lot of meat any more but when I make red beans and rice simmered in chicken broth and seasoned with cayenne pepper and garlic, the cooked bean mixture is served over white rice. Adding meat (if you are a meat eater) and vegetables contributes to the overall nutrition.
Also in my old age I have stream lined our original recipe by using canned kidney beans and eliminating the entire soaking etc. thus reducing many hours off this recipe and it is still good.
Here is Home Farm Herbery’s original favorite Red Beans and Rice recipe with meat.
Ingredients:
2 cups of dried kidney beans
3 tablespoons of vegetable oil
1/4 cup of Tasso (a highly spiced, cured and smoked pork shoulder) or chopped ham
1-1/2 cup chopped onion
3/4 cup of diced bell pepper
3/4 cup of chopped celery
5 Tablespoons Red Beans and Rice Seasoning
1 lb of andouille sausage
4-1/2 cups of chicken stock
2 cups of cooked rice.
Directions:
Add the beans to a large bowl and cover with water by 2 inches.
Soak the beans for about 8 hours or overnight.
Drain and set aside.
In a large Dutch oven, heat the oil over medium-high heat.
Add the Tasso or chopped ham and cook, stirring (about 1 minute).
Add the onions, celery and bell peppers to the pot.
Season with about 2-3 tablespoons of Red Beans and Rice Seasoning and cook, stirring, until the vegetables are soft (about 4 minutes).
Add another 1-2 tablespoons of Red Beans and Rice Seasoning and the andouille sausage and cook, stirring to brown the sausage (about 4 minutes).
Add the beans and chicken stock, stir well and bring to a boil.
Reduce the heat to medium-low and simmer, uncovered, stirring occasionally, until the beans are tender and start to thicken (about 2 hours).
If the beans begin to dry out or become too thick, add more chicken stock, approximately 1/4 cup at a time.
Remove from the heat and with the back of a heavy spoon, mash about 1/4 of the beans against the side of the pot.
Continue to cook until the beans are tender and creamy (about another 15 to 20 minutes).
Spoon rice into bowls and top with bean mixture.
May the Creative Force be with you!
Arlene Wright-Correll