Vegan Creole Red Bean “Sausage” & Rice
Prep: 20 minutes
Cook: 15 minutes • Serves: 4
1-1/2 teaspoons Creole seasoning
1 teaspoon dried oregano
1-1/2 tablespoons olive oil
1 medium yellow onion, halved and chopped
1 small green or red bell pepper, chopped
1/2 cup chopped celery
2 garlic cloves, minced
1 cup unsalted vegetable stock
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 packages (8.8 ounces each) ready to serve brown rice
Chopped parsley and/or thinly sliced green onions for garnish (optional)
1.In food processor, pulse beans, seasoning and oregano until coarse crumbs remain; let stand 10 minutes.
2.In large skillet, heat oil over medium-high heat. Add onion, bell pepper and celery; cook 7 minutes or until tender, stirring occasionally. Add garlic; cook 30 seconds or until fragrant, stirring frequently. Add bean mixture; cook 3 minutes or until lightly browned, stirring occasionally. Add stock, salt and black pepper; cook 3 minutes or until most liquid is absorbed, stirring occasionally. Makes about 3 cups bean mixture.
3.Prepare rice as label directs. Makes about 3 cups rice.
4.Serve bean mixture over rice sprinkled with parsley and/or green onions, if desired.
Approximate nutritional values per serving (3/4 cup each bean mixture and rice):
378 Calories, 8g Fat (1g Saturated), 0mg Cholesterol, 706mg Sodium,
63g Carbohydrates, 11g Fiber, 3g Sugars, 0g Added Sugars, 13g Protein
Smart Swaps:
> Red beans deliver plant-based protein and iron; pairing them with vitamin-C-rich vegetables helps your body absorb those nutrients. Finish with a splash of apple cider vinegar to brighten and balance the Creole spices.
