This article explores a keto-friendly and gluten-free version of the classic Southern dish, red beans and rice. Indulge in the bold flavors of Louisiana without compromising your dietary goals. This recipe uses simple ingredients and offers a quick and easy way to enjoy a comforting and delicious meal any night of the week.
What are Red Beans and Rice?
Red beans and rice is a quintessential Southern Louisiana dish celebrated for its robust flavors and comforting simplicity. Traditionally, it features red kidney beans simmered with aromatic vegetables, spices, and andouille sausage, served over a bed of fluffy white rice. This dish is a staple in Cajun and Creole cuisine, often enjoyed on Mondays, and is known for its hearty and satisfying nature.
Are Red Beans and Rice Gluten-Free?
Traditional red beans and rice recipes should inherently be gluten-free, but it's crucial to verify the ingredients, especially the andouille sausage. Many commercially available sausages may contain gluten as a filler or binder. To ensure a truly gluten-free dish, always opt for gluten-free andouille sausage and check the labels of all seasonings and broths.
Ingredients for Keto Red Beans and Rice
Making classic gluten-free and keto-friendly Cajun food is easier than you think with simple ingredients. Here’s what you’ll need:
- Olive Oil: I prefer olive oil, but you can use a light cooking oil like avocado oil if you prefer.
- Onion: I prefer the sweetness of yellow onion in this recipe.
- Bell Pepper: It doesn't matter what color you use. I tend to use red or green since those are the ones I have on hand most often.
- Andouille Sausage: Not all andouille sausage is gluten-free. I use Aidell's cajun sausage, which is gluten-free, for this recipe.
- Garlic: You can use fresh or garlic powder.
- Cajun Seasoning: Spice blends can often contain fillers and anticaking ingredients which can contain gluten.
- Chicken Broth: I love the added flavor of chicken broth, but you can also use beef broth, veggie broth, or even water.
- Red Kidney Beans: While red kidney beans are pretty standard for this recipe, if you don't like them, you can also use white kidney beans or your preferred beans.
- Cauliflower Rice: To keep this recipe keto-friendly, we'll use cauliflower rice instead of traditional rice.
Gluten-Free Cajun Seasoning
If you can't find a gluten-free cajun seasoning, don't worry. Here is my favorite homemade blend that is easy to make with spices you probably already have on hand. Mix everything into a small bowl until combined.
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Step-by-Step Instructions for Keto Red Beans and Rice
Follow these simple steps to create a delicious and satisfying keto red beans and rice dish:
- Cook the cauliflower or jasmine rice: Prepare your choice of rice according to package instructions. For a low-carb option, use cauliflower rice. I'm going to give you my total favorite cheater way to make cauliflower rice. BUY IT FROZEN. Okay, this might not be such a secret, but I promise it makes life so much easier. Cook it from frozen - DO NOT thaw cauliflower rice before you try to cook it. Do NOT add any oil/ cooking fat to your pan - Cook the cauliflower rice dry without any added fat to the pan. Cook it over HIGH heat - This might sound weird to say.
- Make the sausage, red beans, and veggie mixture: Heat the olive oil over medium heat in a large skillet. Add the sliced andouille sausage to the skillet and cook until browned on both sides, about 5 minutes. Add the diced onion, celery, and bell pepper to the skillet and sauté for 8-10 minutes, until the sausage begins to slightly brown and the veggies have softened. Stir occasionally. Add the minced garlic, tomato paste, and hot sauce. Cook for another 1-2 minutes before slowly adding the chicken broth to deglaze the pot. Be sure to scrape up any crispy bits from the bottom of the Instant Pot to avoid the dreaded burn notice. Add a tablespoon or two of broth at a time and use a spatula or wooden spoon to get all the fond goodness off the pot and into the veggie and sausage mixture.
- Combine and Simmer: Add the red kidney beans, Cajun seasoning, ground sage, salt, pepper, bay leaf, parsley, and cayenne (if using) to the skillet. Stir well to combine all ingredients.
- Simmer: Bring the mixture to a simmer, then reduce the heat to low, cover, and let it cook for at least 30 minutes, or up to an hour, stirring occasionally. The longer it simmers, the more the flavors will meld together.
- Serve: Serve the red beans and sausage mixture over cauliflower rice. Garnish with fresh green onions or parsley, if desired.
Tips for Making Perfect Cauliflower Rice
Cauliflower rice is a fantastic low-carb alternative to traditional rice. Here are some tips to ensure your cauliflower rice turns out perfectly:
- Buy it Frozen: This might not be such a secret, but I promise it makes life so much easier.
- Cook it from Frozen: DO NOT thaw cauliflower rice before you try to cook it.
- Cook it Dry: Do NOT add any oil/ cooking fat to your pan - Cook the cauliflower rice dry without any added fat to the pan.
- Cook it over HIGH Heat: This might sound weird to say.
- Microwave Method: For the cauliflower rice, you’ll need to microwave a bag of frozen cauliflower rice before mixing in a handful of parsley and a little lemon juice.
Serving Suggestions
This gluten-free red beans and rice recipe is pretty filling on its own, but sometimes say, it's nice to serve it alongside some of my gluten-free cornbread.
- Garnishes: Top with fresh green onions, parsley, or a dollop of sour cream or Greek yogurt for added flavor and visual appeal.
- Hot Sauce: Add a dash of your favorite Louisiana hot sauce for an extra kick.
- Side Dishes: Serve with a side of gluten-free cornbread or a fresh salad for a complete meal.
More Quick and Easy Gluten-Free Dinners
Looking for more gluten-free dinner ideas? Here are a few suggestions:
A Slow Cooker Approach: Crock Pot Red Beans and Rice
For a hands-off approach, consider making red beans and rice in a slow cooker. This method allows the flavors to meld together beautifully over several hours, resulting in a rich and satisfying dish.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients for Crock Pot Red Beans and Rice
- 1 pound dried red kidney beans, rinsed and soaked overnight
- 1 large onion, chopped
- 1 green bell pepper, chopped
- 4 cloves garlic, minced
- 1 pound andouille sausage, sliced
- 8 cups chicken broth
- 2 teaspoons Cajun seasoning
- 1 teaspoon smoked paprika
- 1/2 teaspoon cayenne pepper (optional)
- 1 bay leaf
- Salt and pepper to taste
- Cooked white rice or cauliflower rice, for serving
Instructions for Crock Pot Red Beans and Rice
- Combine Ingredients: Place the soaked and drained red beans, onion, bell pepper, garlic, andouille sausage, chicken broth, Cajun seasoning, smoked paprika, cayenne pepper (if using), and bay leaf into a 6-quart crock pot.
- Cook: Cook on high for 7-8 hours or until the beans are creamy and tender. Remove the lid partway for the last 30 minutes to allow the sauce to thicken slightly.
- Season: Season with salt and pepper to taste.
- Serve: Serve over cooked white rice or cauliflower rice.
Nutritional Information
Here's an estimate of the nutritional values per serving:
- Calories: 492kcal
- Carbohydrates: 52g
- Protein: 30g
- Fat: 19g
- Saturated Fat: 6g
- Polyunsaturated Fat: 4g
- Monounsaturated Fat: 8g
- Trans Fat: 0.2g
- Cholesterol: 57mg
- Sodium: 565mg
- Potassium: 1377mg
- Fiber: 13g
- Sugar: 4g
- Vitamin A: 1150IU
- Vitamin C: 23mg
- Calcium: 90mg
- Iron: 6mg
Nutritional values are estimates only.
A Taste of New Orleans at Home
Red beans and rice is more than just a meal; it's a culinary journey to the heart of New Orleans. Whether you're celebrating Fat Tuesday or simply craving a taste of the Big Easy, this homemade version will transport you to the vibrant streets of NOLA with every bite. Cook some fluffy white rice to sit underneath, and soak up all that succulent sauce. I am not kidding you - this tastes just as good as anything we had in New Orleans.
Red Beans and Rice Variations
Like many classic dishes, red beans and rice can be adapted to suit different tastes and dietary needs. Here are a few variations to consider:
- Spicy: For those who like a little heat, add extra cayenne pepper or a dash of your favorite hot sauce.
- Vegetarian: Omit the sausage and add extra vegetables like diced carrots, zucchini, or mushrooms. Use vegetable broth instead of chicken broth.
- Smoked: Incorporate smoked ham hocks or smoked turkey legs for a smoky flavor.
- Creamy: Add a splash of heavy cream or coconut milk at the end of cooking for a richer, creamier texture.
Red Beans and Rice: More Than Just a Meal
Red beans and rice is a dish with a rich history and cultural significance. In New Orleans, it's traditionally eaten on Mondays because Monday was wash day, and red beans and rice could simmer on the stove all day while the laundry was being done. This tradition has carried on for generations, making red beans and rice a symbol of comfort, community, and Southern hospitality.
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Embrace the Flavors of the South
Whether you're following a keto diet, avoiding gluten, or simply looking for a delicious and comforting meal, this keto red beans and rice recipe is sure to satisfy. With its bold flavors, simple ingredients, and easy preparation, it's a dish that you'll want to make again and again. So, gather your ingredients, put on some Cajun music, and get ready to embrace the flavors of the South!