Serves: 6-8 | Prep Time: 15 minutes | Cook Time: 1.5 hours

Every Louisiana native knows about red beans and rice, but did you know this dish is an excellent source of fiber, iron, and potassium? While most locals grew up enjoying this dish with andouille sausage, this low-sodium vegetarian-style red beans and rice recipe is a great option for folks with high blood pressure who are craving a Southern comfort meal. If you don’t want to miss that smokey andouille flavor, try adding a dash of liquid smoke to the pot. Serve with brown rice and a side of smothered greens for a nutritious meal that will taste even better the next day. Use the recipe below or follow along as former LSU AgCenter nutrition & community health agent Natasha Johnson prepares this flavorful vegetarian red beans and rice. For more information about healthy eating and active living, contact your local LSU AgCenter nutrition & community health agent.

Ingredients:

• 1 lb. dry red beans
• 2 tablespoons vegetable oil
• 1 large onion, chopped
• 1 large bell pepper, chopped
• 2 stalks celery, chopped
• 3 tablespoons fresh garlic, chopped OR 3 teaspoons garlic powder
• 3 tablespoons fresh parsley, chopped OR 3 teaspoons dried parsley
• 3 bay leaves
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon black pepper 
• 1 teaspoon no-salt Creole seasoning
• 2 quarts water
• Dash of liquid smoke (optional)
• 1 teaspoon salt

Instructions:

1. Put the dry beans in a large bowl and remove any bad beans, stones, or other debris. Rinse thoroughly. Cover them with water 2 inches above the beans. Let the beans soak overnight. Rinse and drain.
2. In a 5-quart pot, add the vegetable oil. Sauté onions, bell pepper, celery and garlic for about 5 minutes.
3. Add red beans, parsley, bay leaves, thyme, oregano, black pepper, no-salt Creole seasoning and water. If desired, add liquid smoke. Do not add salt. Stir well.
4. Bring to a boil, then reduce the heat to medium and simmer uncovered. Stir occasionally until the beans are tender, about 1 1/2-2 hours. If necessary, add more water as it cooks.
5. Once the beans are tender, add salt and remove the bay leaves. Mash some of the beans on the side of the pot with a fork and stir in the mashed beans. This will create a thick consistency.
6. Serve over brown rice.                                                                                                                          (Shakera Williams, M.P.H. is Assistant Nutrition Extension Agent- FCS for Webster/Claiborne parishes. Contact her at (318) 371-1371.)