Vegan red beans and rice

These Cajun Style Vegan Red Beans and Rice offer a healthier take on the classic Louisiana dish, while still delivering the same rich flavors and satisfaction.

If you’ve ever been to New Orleans or anywhere else in the Deep South, you’re probably already familiar with what I’m about to say. Chances are, your Southern friend or host treated you to a big, home cooked feast, and the best memories of your trip came from the incredible restaurants you tried. 

In Louisiana, we show love in a big way and it’s always through our food. And let me tell you, we know how to cook.The food here is seriously some of the best in the world. Not just at fancy restaurants, but also in homes across the state where home cooked meals are cherished and deeply respected. 

There are vegetable gardens everywhere, and many folks make their recipes from scratch. But, unfortunately, a lot of the amazing Cajun dishes I grew up with aren't exactly vegan friendly. So here’s the plan: we're on a mission to veganize all my favorite Cajun recipes! 

Are red beans and rice a healthy option?

Red beans nutritional info : Vegan Red Beans and Rice recipe is a powerhouse of protein, making it an excellent choice for plant based eaters. While some might think meat is the primary source of protein, red kidney beans protein pack a punch with about 15 grams per cup. 

This makes them a fantastic protein alternative that can easily fit into a balanced diet. If you're looking to boost the protein content even more, consider adding a scoop of quinoa or serving alongside some vegan sausage for that extra kick!

Fiber Content : This homemade red beans and rice recipe is not just filling but also rich in fiber, which is essential for a healthy digestive system. A single serving can provide up to 13 grams of dietary fiber, aiding in digestion and promoting satiety. The combination of rice and beans ensures a balanced intake of soluble and insoluble fiber.

Vitamins and Minerals : Vegan Red Beans and Rice recipe is brimming with essential vitamins and minerals, including:Folate, Iron and Potassium.

Adding in vegetables like bell peppers and onions only boosts this nutritional profile, ensuring each bite is both tasty and nourishing. Who knew comfort food could be this healthy?

What ingredients are used in red beans and rice?

These vegan red beans and rice are just as flavorful and filling as the Red Beans and Rice recipe with Sausage version, but contain no animal products. So to prepare this recipe , you will need:

• 1 pound dry red kidney beans, soaked overnight
• 2 tablespoons cooking oil
• 1 medium yellow onion, diced
• 1 green bell pepper, cored and diced

• 2 medium stalks celery, diced
• 6 cloves garlic, minced (about 1 tablespoon)
• 2 tablespoons fresh parsley, chopped, plus more for garnish
• 1 tablespoon hot sauce

• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 1/2 teaspoon salt, and 1/4 teaspoon pepper, plus more to taste
• 1/8 teaspoon ground cayenne pepper

• 2 bay leaves
• 1 32 ounce container vegetable broth
• 1 1/2 cups dry brown rice
• 1/2 teaspoon liquid smoke (optional)
• Tomato (optional)

These Cajun Style Vegan Red Beans and Rice are a healthy version of the traditional Louisiana dish, but are still just as satisfying and flavorful.

How do you prepare and eat beans?

Vegan red beans and rice recipe are pretty simple to make. Since we’re using dried red beans, you do need to remember to rinse and soak them the night before. You’ll also need to be patient with the cook time, but the recipe is pretty hands off once you’ve got the beans simmering! Here’s how you make your own vegan red beans and rice:

• Drain the kidney beans; set aside.
• In a large pot over medium heat, add oil. When hot, add onion, bell pepper and celery. Cook vegetables until tender and slightly browned, about 8-10 minutes. Add garlic; cook for one more minute, until fragrant.

• Stir in parsley, hot sauce, thyme, paprika, salt and pepper; stir to evenly coat the vegetables in the spices. Cook for one minute.
• Pour in kidney beans, bay leaves and vegetable broth. Bring to a boil; cover, lower heat and simmer for 1 hour and 15 minutes. Remove lid; let simmer uncovered for 15 minutes.

• While the beans are cooking, prepare rice according to package directions.
• When the beans are ready, scoop about 1/4 of the beans in a blender or food processor; blend until smooth. Return to pot; add liquid smoke (if using).  Serve beans with a scoop of rice and a sprinkle of chopped parsley.

I would love for you guys to try this authentic recipe for Cajun red beans and rice so you can enjoy true Louisiana cookin’ in your own home vegan style. I promise, this recipe won’t let you down. 

If you get to try these red beans and rice and are wanting more healthy recipes, check out some of these other classics that I’ve veganized, beans and rice recipe healthy.

Red beans and rice recipe is basically a whole meal by itself. There’s filling beans, smoked andouille sausage, and even some veggies served over rice. 

Many people use it as an all in one meal, but if you are cooking up a big spread, here are some of the best side dishes to serve with your red beans.

What happens if you don't rinse red beans?

If you don't rinse red beans before cooking, a few things can happen:

• Dirt and Debris: Dried beans can sometimes have dirt, small stones, or other debris that you might not want to end up in your dish. Rinsing helps remove any unwanted particles.

• Excess Starch: Beans naturally release starch during cooking, and rinsing them beforehand can help reduce the amount of excess starch that can make the beans cook up too thick or gummy. Not rinsing may result in a slightly thicker, more starchy texture, which can be fine depending on your preference.

• Gas and Digestive Issues: Unrinsed beans might contain oligosaccharides, a type of sugar that can cause digestive discomfort like bloating or gas. Rinsing the beans can help remove some of these sugars, making them a bit easier to digest.

That being said, if you forget to rinse, it’s not the end of the world! You can still cook the beans; just be aware that they may be a little starchier, and you might want to check for any debris before adding them to your dish.

What's a good side for red beans and rice?

A great side to pair with red beans and rice would be cornbread, which complements the dish with a bit of sweetness and texture. You could also go for a simple green salad with a light vinaigrette to add some freshness. 

Another option is sautéed greens like collard greens or spinash , which provide a nice contrast and extra nutrients. If you're in the mood for something with a bit of a crunch, fried plantains would also be a delicious choice!

Meaty red beans and rice can be a rich dish, so it goes well with an acidic topping to balance out the fattiness. Vinegar based hot sauces work well for this, or even pickled vegetables and cole slaw.

Do vegans eat rice and beans?

Yes, vegans absolutely eat rice and beans! It's actually a staple in many vegan diets because it’s both nutritious and versatile. Rice and beans are considered a complete protein when eaten together, meaning they provide all the essential amino acids your body needs, which is particularly important for those following plant based diets.

The combination of beans (which are high in protein and fiber) and rice (which provides carbohydrates for energy) makes for a balanced, filling, and healthy meal. Plus, it's easy to customize with different spices, vegetables, and sauces to keep things interesting.

So, whether you're preparing a classic rice and beans dish or using it as a base for something like tacos, burritos, or curry, it's a go to option for many vegans looking for a satisfying, plant based meal.

Recap of Vegan Red Beans and Rice Benefits

Vegan Red Beans and Rice is not just a comforting recipe ; it also packs a host of benefits. It is rich in plant based protein and fiber, making it a satisfying meal that supports digestive health.

The use of wholesome ingredients like red kidney beans, fresh vegetables, and aromatic spices not only makes it delicious but also contributes essential vitamins and minerals. Plus, it's budget friendly and easy to prepare, perfect for busy weeknights or meal prepping for the week ahead!

If you haven't tried making Vegan Red Beans and Rice yet, what are you waiting for? This recipe is incredibly versatile, allowing for personal touches to suit your taste. 

Whether you prefer it spicy or mild, there’s a version for everyone! So grab those pantry staples and start cooking your taste buds will thank you! Enjoy the process and the delightful flavors of this classic dish.