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Soulful Red Beans and Rice

IMG 2067 Soulful Red Beans and Rice

I’ve been hankering for a another healthy soul food recipe. Red beans and rice is one of those sacred recipes from the south that is haunted by all things pork: Ham hock, andouille sausage, and bacon fat. It can be a bit of a leap of faith to leave such strong flavors behind, but I promise there is life after eating Babe for breakfast (of course we’re not talking breakfast, but you get the picture). My offering is a healthier version which is as much for the heart n’ soul as it is for the tastebuds. It is still major on flava (that’s flavor for the more dictionary inclined). I’ve upped the ante on seasoning and added a tablespoon of tomato puree, which gives a wonderful richness to the sauce. Give it a whirl and be amazed.



Feel free to use dry beans by soaking overnight and cooking the next day. I have a three year old son and a husband who both grumble about the amount of time I spend in the kitchen, so I resort to organic cans of beans to save time. I often wonder how the mood would change with these two if I started warming up frozen dinners.


Soulful Red Beans and Rice
2 cans organic red beans
2 tablespoons olive oil
1 onion chopped 
3 cloves garlic minced
1 teaspoon dried thyme
1 teaspoon parsley flakes
1 teaspoon crumbled bay leaves
1/2 rib of celery chopped
1 tablespoon tomato puree
3 cups vegetable stock
Himalayan Pink Sea salt or Celtic Sea salt to taste (both taste great and are packed with minerals)
cracked black pepper to taste
pinch of sugar

3 cups of cooked organic long grain white rice

1. In a pan, saute the onion and celery until translucent. Add the garlic and vegetables and cook until soft, about 3-4 minutes. 
2. Season with salt and pepper, then add the thyme, parsley, and bay leaves. Cook for one minute. 
3. Add the tomato puree, then slowly stir to incorporate with the vegetables. Add the beans and stock, stir, then turn the heat to medium, simmering  for 30 to 45 minutes, or until the sauce becomes thick and rich. 

Serve over cooked rice.

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