AmericanBowl

Cajun Red Beans & Rice

Beginner-friendly Cajun-style kidney beans simmered with tomato, pepper, celery and pantry spices, served over brown rice with hemp.

Eat nowMake-ahead
Hands-on14 minTotal time19 minEnergy683 kcalProtein35g
Recipe details
HeartyEasy-going

Equipment: Hob

Keep chilled after cooking

Cajun Red Beans & Rice
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Pan

Serve

Seasoning

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 220g cooked kidney beans overnight in the fridge if using frozen
  2. 2
    Defrost 160g cooked brown rice overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

14 min hands-on 19 min altogether
  1. 3
    Drain and rinse kidney beans. Cut 80g white onion, 120g bell pepper and 50g celery into small pieces; crush 1 clove garlic
    πŸ– 5 min
  2. 4
    Heat 1 tsp olive oil in a large frying pan. Add the onion, pepper and celery and cook for 4 minutes, stirring often
    πŸ– 4 min
  3. 5
    Add the garlic, 1 tsp paprika, Β½ tsp thyme, Β½ tsp oregano, Β½ tsp garlic powder, Β½ tsp onion powder, 1 pinch chilli and ΒΌ tsp black pepper; bloom the spices for 30 seconds until fragrant. Add the beans and 200g tomato, then simmer for 7-8 minutes. Mash a few beans against the pan so the sauce turns creamy
    πŸ– 3 minπŸ’€ 5 min unattended
  4. 6
    Warm brown rice, spoon the red beans over it and scatter with 20g hemp seed
    πŸ– 2 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin CPhosphorusFolate
Lower inCalciumSeleniumCholine

Calories

683kcal

33%
Top contributors
Kidney Beans Β· 32%Brown Rice Β· 27%Hemp Seed Β· 17%
21% cal

Protein

35.2g

56%
Top contributors
Kidney Beans Β· 54%Hemp Seed Β· 18%Brown Rice Β· 12%
55% cal

Carbs

94.2g

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Kidney Beans Β· 41%Brown Rice Β· 33%Tomato Β· 6%
24% cal

Fat

18.4g

26%
Top contributors
Hemp Seed Β· 53%Olive Oil Β· 24%Brown Rice Β· 9%

Small numbers, big impact

Everyday essentials

Fibre29.30g
100%
Top contributors
Kidney Beans Β· 56%Brown Rice Β· 9%Bell Pepper Β· 9%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron12.07mg
67%
Top contributors
Kidney Beans Β· 54%Hemp Seed Β· 13%Brown Rice Β· 7%
Zinc6.56mg
60%
Top contributors
Kidney Beans Β· 36%Hemp Seed Β· 30%Brown Rice Β· 17%
Calcium206.45mg
21%
Top contributors
Kidney Beans Β· 30%Oregano Β· 15%Celery Β· 10%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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