Food and Nutrition


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Red Beans and Rice

This healthy recipe comes from NDSU Extension Service.


•   1 Tbsp. salad oil
•   1 c. chopped onions
•   1/2 c. chopped celery
•   2 garlic cloves, minced
•   1 15.5 oz. can kidney beans
•   2-4 tsp. chili powder (to taste)
•   2 c. diced lean ham
•   1/2 c. rice, uncooked


Heat oil in 3-quart saucepan. Add onions, celery and garlic; cook until onions are clear. Drain beans; reserve liquid. Add enough water to liquid to measure 3 cups. Add liquid and remaining ingredients to saucepan and bring to a boil. Reduce heat, cover and simmer 25 minutes until rice has absorbed the liquid.

Makes 4 servings.

Per Serving: about 325 calories, 7.5 grams (g) of fat, 41 g carbohydrate,and 5.3 g protein.

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