Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Red beans and ricely yours." -Louis Armstrong, Musician

The refrigerator light goes on...

This recipe was a challenge not so much because of the amount of fat that many Creole recipes have in them but because of the amount of salt.

The first concern was the sausage. A number of variations of ham and sausage were tried but the Healthy Choice and Healthy Ones are widely available products with only 480 mg of sodium and 2.5 grams of fat in 2 ounces. You may be able to find similar products at your grocery - look for the American Heart Association "Heart Check" Symbol. Sometimes locally made is a great choice. Comparing packages is the key and in one case the local brand also had less fat and salt, coming very close to the "healthy" versions.

The other issue was seasoning. There are countless recipes for Creole seasoning, but most of us don't have the time and will choose one off of the shelf at the store. The ones made in Louisiana are the key - Chef Paul Prudhomme and Tony Chachere's are GREAT products! The McCormick is the national brand with the lowest amount of sodium and has great flavor, but if you use this one (or the Tony Chachere's) don't add any salt.


Red Beans & Rice

Servings: 4 | Serving size: about 1 1/2 cups beans with 2/3 cup rice

Cooking Time: 120 Minutes

This recipe can be multiplied by 2, but you'll need a big pot. This recipe is better as leftovers. Best to make it on Sunday for Monday and later in the week.

Red Beans and Rice, an easy healthy recipe from Dr. Gourmet


  • 1 tsp. olive oil
  • 1 large onion (diced)
  • 3 cloves garlic (minced)
  • 1/2 large green bell pepper (diced)
  • 2 ribs celery (diced)
  • 4 ounces spicy sausage (cut into 1/ inch cubes)
  • 4 cups water
  • 2 15-ounce cans no salt added kidney beans (drained and rinsed)
  • 1 tsp. dried thyme leaves
  • 3 tsp. salt free Creole Seasoning
  • 1/4 tsp. salt
  •  fresh ground black pepper to taste
  • 1/2 tsp. Tabasco Sauce
  • 3 cups water
  • 1 cup brown rice

Place the oil in a large pan over medium heat.

Add the diced onions and garlic.

Cook for about five minutes. Stir frequently.

Add the celery and green pepper and cook, stirring frequently, for about 3 minutes.

Add the sausage and cook for about five minutes. Stir frequently.

Add the beans to the pot and then add the water, thyme leaves, Creole Seasoning, pepper, and Tabasco sauce.

Stir and reduce the heat to medium-low. Cook for about 2 hours, stirring occasionally. Add water about a half cup at a time as needed.

As the beans are nearly done (they should be soft and creamy) place the 3 cups water in a medium sauce pan over high heat.

When the water is boiling, add the rice, stir once, and reduce the heat to medium-low.

Cook, partially covered, until all the water is gone (35-45 minutes).

Stir the rice once to fluff it and then serve the red beans over the rice in 4 equal portions.

Nutrition Facts

Serving size: 1 1/2 cups beans, 2/3 cup rice

Servings: 4

Amount Per Serving

Calories 450 Calories from Fat 45
% Daily Value
Total Fat 5g 7%
  Saturated Fat 1g 5%
  Monounsaturated Fat 1.5g
  Trans Fat 0g
Cholesterol 15mg 6%
Sodium 510mg 22%
Total Carbohydrates 70g 25%
    Dietary Fiber 11g 41%
    Sugars 2g
Protein 21g
Vitamin A 0% Vitamin C 23%
Calcium 5% Iron 21%
Vitamin K 20mcg Potassium 700mg