Lighter Cajun Red Beans and Rice

Packed with bold Southern flavors and a health-conscious twist, this Lighter Cajun Red Beans and Rice recipe is a satisfying, one-pot wonder that’s perfect for family dinners or meal prep. Featuring tender red beans simmered with smoky andouille chicken sausage, aromatic vegetables, and a medley of Cajun spices, this dish delivers all the comforting warmth of the classic without the extra calories. Served over fluffy brown rice and topped with fresh parsley, green onions, and an optional splash of hot sauce, it’s hearty, wholesome, and endlessly customizable. With minimal prep and simple ingredients, this nutrient-rich recipe is a healthy twist on a Louisiana staple that doesn’t skimp on flavor.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 1 medium green bell pepper, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 8 ounces andouille chicken sausage, sliced
• 1 cup dry red beans, soaked overnight
• 1 15-ounce can canned diced tomatoes
• 4 cups low-sodium chicken broth
• 2 bay leaves
• 2 teaspoons Cajun seasoning
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 4 cups cooked brown rice
• 2 green onions, sliced (for garnish)
• 2 tablespoons fresh parsley, chopped (for garnish)
• 0 to taste hot sauce (optional)

Directions

Step 1

Heat the olive oil in a large, heavy-bottomed pot over medium heat.

Step 2

Add the diced onion, bell pepper, and celery, and sauté for 5 minutes until softened.

Step 3

Stir in the minced garlic and sliced chicken sausage, and cook for another 2-3 minutes until fragrant.

Step 4

Add the soaked and drained red beans, diced tomatoes, chicken broth, bay leaves, Cajun seasoning, smoked paprika, and dried thyme to the pot. Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 75-90 minutes or until the beans are tender. Stir occasionally and add more broth or water if needed to prevent sticking.

Step 6

While the beans are simmering, cook brown rice according to package instructions, if not already prepared.

Step 7

Once the beans are tender, season with additional salt, pepper, or Cajun seasoning to taste. Remove and discard the bay leaves before serving.

Step 8

To serve, spoon a portion of cooked brown rice into a bowl and ladle the red beans mixture on top.

Step 9

Garnish with sliced green onions, chopped parsley, and a drizzle of hot sauce, if desired.

Step 10

Enjoy your Lighter Cajun Red Beans and Rice!

Nutrition Facts

Serving size	(3090.7g)

Amount per serving	% Daily Value*
Calories	2095.5

Total Fat 60.2g	0%
Saturated Fat 14.4g	0%
Polyunsaturated Fat 7.8g
Cholesterol 168.6mg	0%
Sodium 5846.1mg	0%
Total Carbohydrate 298.8g	0%
Dietary Fiber 43.6g	0%
Total Sugars 34.3g
Protein 92.9g	0%

Vitamin D 0IU	0%
Calcium 441.7mg	0%
Iron 16.7mg	0%
Potassium 3926.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.7%

Protein: 17.6%

Carbs: 56.7%