Saucy red beans and rice

This humble beans and rice recipe gets some pizazz with spices, veggies and browned ham steak. And with fibre and protein packed in every bite, your blood pressure will thank you.

Rice is a staple in most people's diets. Topping it with creamy gravy and red beans offers a simple and delicious way to get fibre and protein on the table for dinner.

PREP TIME: 15 minutes (plus overnight soaking) 
COOK TIME: 1 3/4 hours 
SERVES 8  

• 450 g (15 oz) dry small red beans or red kidney beans, rinsed and sorted
• 50 g (2 oz) finely chopped lean ham steak
• 225 g (8 oz) smoked lean turkey sausage, quartered lengthwise and sliced crosswise
• 350 g (12 oz) chopped onions
• 175 g (6 oz) chopped celery
• 175 g (6 oz) chopped green bell peppers
• 2 large garlic cloves, minced
• 7 g (1/2 tsp) dried thyme
• 7 g (1/2 tsp) ground black pepper
• 5 g (1 tsp) allspice
• Pinch of cayenne pepper
• 2 bay leaves
• 2.5 L (10 c) low-sodium chicken broth
• 1 kg (4 c) cooked brown or white rice
• 2 scallions (white and green parts), trimmed and chopped

1. Put the beans in a large pot and cover with water by two centimetres (one inch). Let soak overnight. Drain the beans in a colander and set aside.
2. Heat a large saucepan over medium heat. Add the ham and sausage and cook until lightly browned, three to four minutes. Add the onions, celery, and bell peppers to the meat, and cook until vegetables are almost soft, about five minutes. Add the garlic, thyme, black pepper, allspice, and cayenne pepper, and cook for one minute.
3. Stir in the drained beans, bay leaves, and 2 1/4 litres (nine cups) of the broth. Bring to a boil over high heat. Reduce the heat to low and simmer, partially covered, until the beans are tender and the sauce begins to thicken, one-and-a-half to two hours. If the pan is dry, add the remaining broth in 125 mL (1/2 cup) increments.
4. Continue cooking until the beans are tender and the sauce is creamy and thickened, 10 to 15 minutes.
5. Remove from the heat and discard the bay leaves. Serve over the rice and scatter on the scallions.

Per Serving: 

404 cal / 5 g fat (2 g sat) / 65 g carbs / 27 g protein / 10 g fibre / 28 mg chol / 390 mg sodium / 82 mg calcium

• Add a handful of baby spinach leaves with the drained beans in step three.
• Use vegetarian sausage instead of the turkey sausage.
• Use cubed, baked tofu instead of the ham.

A classic comfort food like beans and rice is great on any day. Feel free to toss in other veggies as well and make it with your own twist.