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Janet Starr Hull PhD, CN

Alternative Health and Holistic Nutrition

Healthy Recipe: Crock Pot Red Beans And Rice With A Creole Taste

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a cartoon chef holding his menu up
A lighter Red Beans And Rice

My sister gave me a really neat southern cooking book for Christmas. Our parents were both from Georgia, so we grew up on some amazing southern cooking, especially when we went to visit my grandparents outside Atlanta.

Red Beans and Rice was a classic Monday-night dinner in the South, especially inNew Orleans. Monday was traditionally washday, and the cook could put a pot on the stove to cook slowly while the washing was done.

Louis Armstrong was such a fan of the dish that he signed his letters “red beans and ricely yours.” pg 51.

I prefer less meat, leaner meat, and more beans when I make red beans and rice, so I have shared a recipe that tastes as good as Louis Armstrong’s Red Beans And Rice without the heavy meats. You can make this with no meat, also.

Lighter Red Beans & Rice (Crock Pot Recipe)

a package of dried HEB kidney beans
I prefer using dried beans when I cook red beans and rice.

Ingredients

SERVES 6

  • 1 green bell pepper, chopped
  • 1 medium onion, chopped
  • 3 celery stalks, chopped
  • 3 garlic cloves, minced
  • 14 oz andouille sausage, sliced
  • 3 tablespoons Creole seasoning (see notes for recipe)
  • 1lb dried red kidney beans
  • 7 cups water
  • cooked white rice, for serving

Preparation

  1. Place first 8 ingredients into a 4-quart crock pot and cook on high for 7.5 hours.
  2. Remove the lid partway for the last 30 minutes to allow the sauce to thicken slightly.
  3. Serve over cooked white rice.

Suggestions

Add 1/2 of this Creole Seasoning Blend if you want a New Orleans Creole taste.

  • 2 tablespoons onion powder
  • 2 tablespoons garlic powder
  • 2 tablespoons dried oregano
  • 2 tablespoons dried basil
  • 1 tablespoon dried thyme
  • 1 tablespoon black pepper
  • 1 tablespoon white pepper
  • 1 tablespoon cayenne pepper
  • 5 tablespoons paprika
  • 3 tablespoons salt

Preparation

Preptime: 5 minutes

In a small bowl, combine onion powder, garlic powder, oregano, basil, thyme, black pepper, white pepper, cayenne pepper, paprika and salt.

Store in an airtight container.

a package of Jasmine rice
I use Jasmine rice when I buy white rice.

Rice

  • 2 cups rice (typically white rice)
  • 2 cups water
  • one teaspoon of salt
  • one pot with cover

Wash rice thoroughly, have water and salt come to a boil.

Add rice to boiling water.

Cook until rice swells and water is almost evaporated.

Cover and turn flame down low.

Cook until rice is grainy. To insure grainy rice, always use one and one-half cups water to one cup of rice…..

“Serve”

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Disclaimer: This article is for informational purposes only, and is educational in nature. The FDA may not have evaluated some of the statements.  This article is not intended to diagnose, treat, cure, or prevent any disease. Please discuss with your own, qualified health care provider before adding supplements or making any changes to your dietary program.

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