Red Beans, Sausage, and Quinoa

by Shawnda on February 21, 2012

in Beans and Legumes,Cajun,Chicken & Poultry,Lighter & Healthier,Mardi Gras,Pasta, Rice, and Grains,Pork

Healthier Red Beans, Sausage, and Rice

Laissez les bon temps rouler!

Besides Chicken & Sausage Jambalaya (which is one of the most popular recipes among our friends and family), my other favorite New Orleans-inspired dish is Red Beans, Sausage, and Rice.

I set out to give the dish a bit of a healthier makeover because, aside from the occasional indulgence, we’re actually eating pretty healthfully around these parts lately. And I’m about to start training for a 10K. And I’d like to look like I can run a 10K :)

I’ve always made my red beans pretty similar to the way I made pinto beans… with bacon. Lots of bacon. And then we added a bunch of sliced pork link sausage. And then we poured it over a big bowl of steamed rice. All that fat and those empty carbs are very, very delicious. But so is the lightened version.

Healthier Red Beans, Sausage, and Rice

We cut way back on the bacon, used a 97% fat-free turkey sausage, and then served it over quinoa to replace the nutritionally deficient white rice. (If you’ve never had quinoa, it has a similar taste to brown rice.) My house still had that heavenly red beans & rice smell (you know the one I’m talking about). We still got a hearty bowl of red beans & brown ricequinoa for dinner but we left the empty calories and extra fat where it belonged: the weekly dessert splurge :)

We get about 10 servings out of a single pot of beans – we serve a generous scoop of beans over 1/2 cup of cooked quinoa, serving the obligatory cornbread muffin and roasted veggie sides. (I only cook enough quinoa for 1-2 nights at a time.)

Red Beans, Sausage, and Quinoa

The Mardi Gras favorite Red Beans, Sausage, and Rice gets a healthy makeover with turkey sausage and quinoa.

Ingredients

  • 1 lb small red beans, rinsed and picked over
  • 1/2 large yellow or white onion, finely chopped
  • 1 green bell pepper, seeded and chopped
  • 1 red bell pepper, seeded and chopped
  • 1 slice of bacon, cut into small pieces
  • 2 cloves garlic, minced
  • 2 bay leaves
  • Salt
  • Pepper
  • Tony Cacheres Cajun Seasoning, optional
  • 14 oz reduced-fat turkey or chicken link sausage
  • 1/2 cup cooked quinoa, per person
  • Tobasco, for serving

Instructions

  1. Place beans in a large pot and cover with 3-4 inches of water.
  2. Bring to a boil for 5 minutes and then turn off the heat. Let sit for 1 hour.
  3. Return to medium heat and add the chopped onion, bell peppers, bacon, garlic, and bay leaves to the pot along with a generous pinch of salt, ground black pepper, and a good shake of Tony's (if using).
  4. Bring to a boil and then reduce heat and let simmer until the beans have completely softened, 1.5-2 hours.
  5. Cut the sausage into 1/3-inch rounds and then again to form half-circles.
  6. Add the sausage to the pot and heat through, 10-12 minutes.
  7. Stir in a few shakes of Tobasco and then serve over quinoa.

Notes

Yields: 10 servings

Source: Confections of a Foodie Bride

Estimated time: 3 hours 30 minutes

Nutritional Information
Calories: 301.9 | Fat: 8.2g | Fiber 6.6g | Protein 14.5g | Carbs 43.4g
Weight Watchers PointsPlus: 8

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