This dish is inspired by the traditional New Orleans dish of red beans and rice, but adds plenty of roasted vegetables. It is a flavorful and hearty dish packed with numerous nutritional benefits. The red kidney beans are rich in protein and fiber, aiding in digestion and providing long-lasting energy. Brown rice is a whole grain, offering essential nutrients such as magnesium and B vitamins while supporting heart health.
Roasted cauliflower and green peppers are excellent sources of vitamins C and K, as well as antioxidants that help fight inflammation. The inclusion of olive oil adds healthy monounsaturated fats, which are beneficial for heart health. Finally, pistachios provide healthy fats, protein, and fiber, contributing to overall satiety and nutritional balance. This dish is a nutrient-dense meal that supports overall well-being while delighting your taste buds.
Prep Time: 20 mins | Additional Time: 35 mins | Total Time: 55 mins | Servings: 2
Ingredients:
- 1 cup low-sodium vegetable broth or chicken broth
- ¼ cup long-grain brown rice
- 1 teaspoon Cajun seasoning (see tip to make your own!), can add more to taste
- ½ cup grape tomatoes, quartered
- 1 cup roasted cauliflower florets
- ⅔ cup roasted green peppers
- ½ cup canned red kidney beans, rinsed
- 1 3-oz. fully cooked sweet Italian chicken sausage link, thinly sliced
- 1 ½ tablespoons olive oil
- ⅛ teaspoon salt
- ¼ cup shelled salted dry-roasted pistachios, coarsely chopped
Directions:
- Bring broth, rice, and Cajun seasoning to a boil in a medium saucepan over high heat. Cover, reduce heat to maintain a simmer, and cook for 30 minutes.
- Stir in tomatoes. If no liquid remains in the rice, stir in 1/4 cup water. Top with cauliflower, green peppers, kidney beans, sausage, oil, and salt; do not stir. Cover and continue to simmer until the rice is tender, about 15 minutes more. Remove from heat and let stand, covered, for 5 minutes. Stir the mixture and add more Cajun seasoning, if desired. Sprinkle with pistachios.
Tip:
You can make your own Cajun seasoning mix by combining 1 tbsp. paprika, 1 tsp. each onion powder and garlic powder, 1/2 tsp. each dried oregano and thyme, and 1/4 tsp. each cayenne and ground pepper. Store in a covered jar for up to 6 months.
Nutrition Facts:
Serving Size 1 3/4 cups; calories 476; total fat 26g; saturated fat 4g; cholesterol 33mg; sodium 696mg; total carbohydrate 46g; dietary fiber 11g; total sugars 7g; protein 19g; potassium 858mg
