Vegan Red Beans and Rice

Introduction

Welcome to our ultimate guide for preparing Vegan Red Beans and Rice—a classic Southern dish reimagined with a plant-based twist. This hearty, flavorful meal is both satisfying and nutritious, making it a perfect choice for anyone looking to enjoy a vegan diet without sacrificing taste. Our detailed recipe ensures you can create a delicious and authentic version of this beloved dish, complete with step-by-step instructions, ingredient details, and expert tips. Whether you’re a seasoned vegan or just looking to incorporate more plant-based meals into your diet, this guide will help you achieve a perfect result every time.

Ingredients

For the Red Beans:

  • 1 pound (450 grams) dried red beans (or 2 cans (15 ounces each) of drained and rinsed beans for a quicker version)
  • 1 tablespoon olive oil
  • 1 large onion (diced)
  • 1 bell pepper (diced, any color)
  • 2 celery stalks (diced)
  • 4 cloves garlic (minced)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper (optional, for heat)
  • 1 bay leaf
  • 1 (14.5-ounce) can diced tomatoes (with their juices)
  • 4 cups (960 milliliters) vegetable broth
  • 2 tablespoons soy sauce (or tamari for a gluten-free option)
  • 1 tablespoon apple cider vinegar
  • Salt and black pepper to taste
  • 2 tablespoons chopped fresh parsley (for garnish, optional)

For the Rice:

  • 2 cups (400 grams) long-grain white rice (or brown rice for a healthier option)
  • 4 cups (960 milliliters) water
  • 1 tablespoon olive oil (optional, for cooking rice)
  • 1/2 teaspoon salt

Instructions

Preparing the Red Beans:

  1. Soak the Beans (if using dried): Place 1 pound (450 grams) of dried red beans in a large bowl and cover with water. Allow the beans to soak overnight or for at least 8 hours. Drain and rinse before cooking. If you’re using canned beans, skip this step.
  2. Sauté the Vegetables: Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add 1 large diced onion, 1 diced bell pepper, and 2 diced celery stalks. Sauté for 5-7 minutes, or until the vegetables are softened and the onion is translucent.
  3. Add Garlic and Spices: Stir in 4 cloves of minced garlic and cook for an additional 1 minute until fragrant. Add 1 teaspoon smoked paprika, 1/2 teaspoon ground cumin, 1/2 teaspoon dried thyme, 1/2 teaspoon dried oregano, and 1/4 teaspoon cayenne pepper (if using). Stir to combine the spices with the vegetables.
  4. Combine Beans and Tomatoes: Add the soaked and drained beans to the pot, or if using canned beans, add them directly. Stir in 1 (14.5-ounce) can of diced tomatoes with their juices.
  5. Add Broth and Seasonings: Pour in 4 cups (960 milliliters) of vegetable broth and add 2 tablespoons of soy sauce. Stir well to combine all ingredients. Add 1 bay leaf and season with salt and black pepper to taste.
  6. Simmer the Beans: Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 1 to 1.5 hours if using dried beans, or about 30 minutes if using canned beans. Stir occasionally and check for tenderness. The beans should be creamy and cooked through.
  7. Finish the Dish: Remove the bay leaf from the pot. Stir in 1 tablespoon of apple cider vinegar to add a touch of brightness to the dish. Adjust seasoning with more salt and pepper if needed.

Preparing the Rice:

  1. Cook the Rice: Rinse 2 cups (400 grams) of long-grain white rice under cold water until the water runs clear. This removes excess starch and helps prevent the rice from being too sticky.
  2. Boil Water: In a medium saucepan, bring 4 cups (960 milliliters) of water to a boil. Add 1/2 teaspoon salt and 1 tablespoon of olive oil (optional, for flavor and to prevent sticking).
  3. Add Rice: Add the rinsed rice to the boiling water. Stir briefly to distribute the rice evenly.
  4. Simmer: Reduce the heat to low, cover the pot with a tight-fitting lid, and let the rice simmer for 18-20 minutes, or according to package instructions. Avoid lifting the lid during cooking to ensure the rice cooks evenly.
  5. Fluff the Rice: Once the rice is cooked, remove the pot from the heat and let it sit covered for 5 minutes. Fluff the rice with a fork before serving.

Assembling the Dish:

  1. Serve the Beans and Rice: Spoon a portion of the cooked rice onto each plate. Top with a generous serving of the red beans mixture.
  2. Garnish: Garnish with chopped fresh parsley if desired, for a burst of color and added flavor.
  3. Enjoy: Serve warm and enjoy this classic vegan comfort food as a hearty and satisfying meal.

Useful Information and Tips

Ingredient Notes:

  1. Beans: If you prefer a quicker preparation, canned beans are a convenient alternative to dried beans. Ensure they are well-rinsed to reduce sodium content.
  2. Vegetables: The combination of onion, bell pepper, and celery forms the base of the flavor profile in this dish, often referred to as the “holy trinity” in Southern cooking.
  3. Spices: Adjust the level of cayenne pepper according to your preference for heat. If you prefer a milder dish, you can omit it entirely.
  4. Rice Options: For added nutrition, use brown rice or another whole grain. Brown rice will require a longer cooking time, so adjust accordingly.

Cooking Tips:

  1. Soaking Beans: Soaking beans helps reduce cooking time and improves digestibility. If you forget to soak them overnight, you can use a quick-soak method: bring beans to a boil, then let them sit covered for 1 hour before draining and cooking.
  2. Simmering: Allow the beans to simmer gently. If the liquid level gets too low, add a little more vegetable broth or water.
  3. Creamy Beans: For a creamier texture, mash some of the beans with the back of a spoon or use an immersion blender briefly.
  4. Adjusting Consistency: If the beans are too thick, add more broth or water to reach the desired consistency. If too thin, let them simmer uncovered to reduce and thicken.

Storage and Reheating:

  1. Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days. The flavors will continue to develop as it sits.
  2. Freezing: This dish freezes well. Portion into freezer-safe containers and freeze for up to 3 months. Thaw in the refrigerator before reheating.
  3. Reheating: Reheat in the microwave or on the stovetop, adding a splash of water or broth to loosen the mixture if it has thickened too much.

Nutritional Information (Per Serving, based on 6 servings)

  • Calories: 320
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 700mg
  • Total Carbohydrates: 56g
  • Dietary Fiber: 14g
  • Net Carbohydrates: 42g
  • Sugars: 6g
  • Protein: 14g

SmartPoints (WW Points)

  • SmartPoints Value: 8 points per serving (based on standard WW guidelines; values may vary depending on specific ingredients used).

Additional Tips:

  1. Flavor Boost: Add a splash of hot sauce or a squeeze of lemon juice to the beans for an extra kick of flavor just before serving.
  2. Vegetable Variations: Feel free to add other vegetables like carrots or mushrooms to the beans for additional texture and nutrition.
  3. Herb Enhancements: Experiment with fresh herbs like thyme or cilantro to complement the dish and add a fresh, aromatic touch.
  4. Meal Prep: This dish is excellent for meal prep. Prepare a large batch and divide it into portions for easy, grab-and-go meals throughout the week.

Conclusion

Our Vegan Red Beans and Rice recipe offers a delicious and satisfying plant-based option that stays true to the heart and soul of this classic Southern dish. With its rich flavors, hearty ingredients, and detailed instructions, this guide ensures you can create a flavorful and nutritious meal that fits perfectly into your vegan or plant-based lifestyle. Enjoy this dish as a comforting weeknight dinner or a special meal with family and friends, and savor every bite of this wholesome vegan delight.