These healthy Cajun Louisiana red beans are an excellent source of protein and fiber. Perfect for batch cooking and freezing!
I appreciate recipes that require minimal time standing over a pot – set it and forget it. This healthy Cajun Louisiana red beans recipe requires a bit of prep time (beans should be soaked for at least 8 hours), but it’s truly low on attention and effort. I started the soak Friday night before bed, and forgot about them until I was ready to cook Saturday afternoon. The actual cooking takes 3 hours, but once everything is in the pot there is no need to stand near the stove.
Beans are important…..
Two key steps ensure the right consistency and texture. Firstly, rise and soak dry beans, don’t substitute for canned beans unless you are really slammed for time. Secondly, don’t use budget red beans – quality matters here. High quality beans picked at the right time (and not stored in a warehouse for long) will have a buttery texture. Having tried many brands now, Camellia’s comes out on top.
Cajun Seasoning
To save time, I use pre-made Cajun Seasoning, but you could also make you own (large batch, for multiple uses) by combining 3 tbsp. smoked paprika, 3 tbsp. salt, 2 tbsp. garlic powder, 1 tbsp. white pepper, 1 tbsp. black pepper, 1 tbsp. onion powder, 1 tbsp. oregano, 1 tbsp. cayenne, 1 tbsp red pepper flakes, 1 tsp thyme, 1/2 tsp basil, and 1/4 tsp cardamom.
I opted to use low-fat Andoullie chicken sausage. Eight links of sausage are cut into slices and thrown into the pot during the last 30 minutes of cooking. This dish can readily be made vegan by using meatless sausage or extra firm tofu (press or dry fry before adding 15 minutes before cooking is complete).
I keep the base recipe mild and stir in hot sauce or chili flakes before eating. Nandos is my favorite hot sauce for this dish. If you want to kick up the whole batch, add two diced jalapenos when you add in the onion and green pepper.
The dish pairs well with the classics (rice or cornbread) but also tastes great with cauli rice for a lower carb option.
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