Red Beans and Rice

Makes about 6 servings

1 cup dry red beans
5–6 cups water
2 teaspoons olive oil
1 large onion, chopped
3 garlic cloves, minced (1 tablespoon)
1 red bell pepper, seeded and chopped
2 1/2 cups vegetable broth
2 bay leaves
2 teaspoons dried oregano
1 teaspoon dried sage
1 teaspoon dried thyme
1/2 teaspoon crushed red pepper
2 teaspoons cider vinegar
1/2–1 teaspoon salt
1/2 teaspoon liquid smoke (optional)
6 cups cooked brown rice for serving
Rinse beans and soak overnight in 5 to 6 cups of water. Drain and rinse.


Heat oil in a large pot then add onion and garlic. Cook over high heat, stirring frequently, until onion is soft, about 5 minutes.

Stir in bell pepper, vegetable broth, bay leaves, oregano, sage, thyme, and red pepper flakes. Add soaked, drained beans. Cover and simmer, stirring occasionally, until beans are tender, about 1 hour. Remove bay leaves.

Stir in vinegar, salt, and liquid smoke, if using. Serve over steamed brown rice.
Per serving (1 cup beans and 1 cup rice): 347 calories; 3.8 g fat; 0.7 g saturated fat; 9.8% calories from fat; 0 mg cholesterol; 12.1 g protein; 67 g total carbohydrates; 4.9 g sugar; 12 g fiber; 625 mg sodium; 67 mg calcium; 3 mg iron; 35.8 mg vitamin C; 723 mcg beta-carotene; 0.8 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.