Creole Red Beans and Rice

This vegan take on a classic spicy Southern recipe is a healthy way to celebrate the flavors of classic Creole cooking.  A gluten-free stew from okra and tomatoes makes a delicious fat-free dinner, loaded with protein, fiber, and flavor.

EASY          Servings: 4       Ready In: 35 minutes

 Creole Red Beans and Rice - Healthy, Gluten-Free, Oil-Free, Plant-Based, Spicy, Vegan

Creole Red Beans and Rice - Healthy, Gluten-Free, Oil-Free, Plant-Based, Spicy, Vegan


1 medium onion
1 green bell pepper
2 stalks celery
1 tsp. dried thyme
1/2 tsp. smoked paprika
1/4 tsp. cayenne (to taste)
1/2 cup short grain brown rice
2 cloves garlic
2 bay leaves
3 cups vegetables stock
1 (15-ounce) can red kidney beans
2 tomatoes
1 1/2 cup fresh okra (or frozen, when not in season
1/4 tsp salt

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Gather ingredients.  Heat a large pot over high heat
To make the Red Beans and Rice: Dice your celery and onion. Seed and dice your bell pepper.
Add the celery, onion, and bell pepper to the hot pot with the smoked paprika, thyme, and cayenne. Cover and cook 2-3 minutes, until aromatic.
When spices are aromatic, stir in the rice. Cook 1-2 minutes to toast and soak up some of the flavor from the spices and veggies.
After a minutes or 2 the rice will start to darken. Don't let it burn! Add water if this happens.
Add the vegetable stock, bay leaf, and garlic. Cover, bring to a boil, then reduce to a simmer.  Simmer for 25 minutes, or until rice is tender.

To finish the dish: Clean cut your okra into large single-bite pieces.  Drain and rinse the beans. When rice is tender, stir in the beans and okra. Cover and simmer another 3-5 minutes, just until okra is cooked. Be sure not to overcook or the okra will get slimy.
Dice the tomatoes.  Add the tomatoes and salt. Cook for just 1 more minute. Taste and adjust seasoning as needed.

Serve and "Let the Good Times Roll!"

Step-by-Step Photos:

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Nutrition Facts
Serving size: 1/4 of a recipe (14.9 ounces). Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 213.6
Calories From Fat (6%) 11.91
% Daily Value
Total Fat 1.43g 2%
Saturated Fat 0.13g <1%
Omega-3 Fatty Acids g
Omega-6 Fatty Acids g
Cholesterol 0mg 0%
Sodium 176.98mg 7%
Potassium 628.11mg 18%
Total Carbohydrates 45.02g 15%
Fiber 9.68g 39%
Sugar 4.07g
Protein 9.19g 18%
Calcium 41.31mg 4%
Copper 1.16mg 58%
Folate 0.34mcg <1%
Riboflavin 0.23mg 14%
Iodine 146.71mcg 98%
Iron 87.57mg 487%
Magnesium 149.09mg 37%
Manganese 0.29mg 15%
Niacin 0.1mg <1%
Phosphorus 35.03mg 4%
Selenium 0.81mcg 1%
Thiamin 0mg 0%
Vitamin A 816.54IU 16%
Vitamin B12 131.7mcg 2195%
Vitamin B6 1.26mg 63%
Vitamin B6 1.26mg 63%
Vitamin C 797.63mg 1329%
Vitamin D 0IU 0%
Vitamin E 3.04mg 30%
Vitamin K 0.4mcg <1%
Zinc 66.85mg 446%

Looking for a quick, healthy, vegetarian dinner for one? Sweet potatoes are the answer. This easy oil-free dinner cooks in your microwave in just 7 minutes, faster than you can say "delivery". Naturally gluten-free and pumped with extra plant-based protein from beans, this is an essential go-to recipe that can feeds both vegans and Paleo.