Red Beans + Rice
Serves: 4-6 • Total Time: 45 minutes • FODMAP rating: high
Don’t be fooled by the simplicity of the name. This is one of the simplest but most tasty ways to eat beans. This plant-based twist on a Southern Classic is a crowd pleaser and easy to make in bulk to eat throughout the week in a variety of ways.
Ingredients
1 onion, chopped
1 green bell pepper, chopped
4 stalks celery, chopped
4 cloves garlic, minced
1 pound dry small red or kidney beans, soaked at least 8 hours
4-6 cups vegetable broth*
2 teaspoons dried thyme
2 teaspoons dried oregano
2 bay leaves
2 teaspoons paprika, preferably smoked
1 teaspoon liquid smoke
¼ tsp black pepper
1 teaspoon salt
hot sauce to taste
sliced green onions and cilantro, if desired
Instructions
1.Soak dry red beans in a bowl of water for 8-24 hours. Drain and rinse when ready to cook.
Start cooking rice or other preferred grain.
2.Chop onion, bell pepper, celery and minced garlic.
Pressure Cooker
1.Set the sauté feature for 6 minutes, and sauté the onion, bell pepper, celery, and garlic together. Add a splash of water if needed.
2.Add the remaining ingredients and lock the lid in. Set the valve to sealing position and set it to high pressure for 30 minutes. Do a quick or natural release for 30 minutes, which allows for enhanced flavor.
Stovetop
1.Sauté the onion, bell pepper, celery, and garlic together in a large pot. Add a splash of water if needed.
2.Add the remaining ingredients and bring to a simmer. Cover, and let simmer for 1 hour and 15 minutes. 3.Take the lid off and let simmer for another 15 minutes or until beans are tender.
*Serve with rice and add hot sauce, sliced green onion, or cilantro on top.
*Don’t forget to preload on vegetables before you eat!
*If cooking beans on stovetop, use 6 cups since a lot will steam away
*FODMAP Swaps: Use appropriate garlic and onion substitution (see introduction to meal guide), vegetable broth may also contain some as well; canned beans may have slightly less FODMAPs, see introduction for additional tips on reducing gastric distress and keep general portions to under ¼ cup when starting out and increase as tolerated
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