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Julieanna Hever, MS, RD

Julieanna Hever, MS, RD

Posted February 12, 2010

Published in Food, Video

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Mardi Gras Red Beans and Rice...Vegified & Nutrified!

Read More: Bell pepper, Common bean, Cook, Garlic, genre pictures, going veg, going veg with the plant-based dietitian, healthy meals in minutes, Home, Jesse Pomeroy, Julieanna Hever, julieanna hever, Louisiana, Mardi Gras, New Orleans, Onion, Paprika, Parsley, red beans and rice

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It is Mardi Gras time again and this year we are going to take a traditional Louisiana dish- Red Beans and Rice- and we are going to veg-ify and nutr-ify it. Instead of using the traditional ham hock and bacon grease, great sources of saturated fat and cholesterol, I have created a low fat version that is filled with flavor and texture.

Here is the recipe:

1 large onion, chopped

2 cloves crushed garlic

1/2 cup vegetable broth

4 carrots, sliced

2 bell peppers, chopped

4 celery stalks, chopped

Saute these together in the vegetable broth until the veggies soften and onions become translucent. Then add the following:

2 cans red kidney beans

1 Tbsp Cajun/Creole Spice blend (contains pepper, thyme, paprika, etc.)

1 Tbsp hot sauce of your choice (optional)

1 Serrano chili, chopped

1 Tbsp fresh chopped parsley (or 1 tsp dried)

Mix together and let simmer for 3-5 minutes, until all the flavors blend. Place on a bed of brown rice and enjoy. It serves about 2-4, depending on hunger level :)!

It is a Mardi Gras party of color, texture and flavor...delish! The recipe is filled with fiber, protein, vitamin C, vitamin A, and a concoction of phytonutrients that will leave you satisfied and boosted with an antioxidant boost!


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