McDougall Cajun Red Beans & Rice
Submitted by big tom
Oil-free Cajun red beans and rice in the McDougall style, with the holy trinity of onion, pepper, and scallion simmered in a spiced tomato broth and spooned over brown rice. A fast, low-fat, plant-based dinner.
YIELD
4 servingsPREP
10 minCOOK
30 minREADY
40 minCajun red beans and rice usually leans on sausage and a fatty base, but this McDougall-style version proves you can hit those deep, smoky-spiced Cajun flavors with no oil and no meat at all.
The secret is water-sauteing. The Cajun holy trinity of onion, green pepper, and scallion softens right in a splash of water, building a savory base without any added fat.
From there it’s a quick simmer. Tomato sauce, Worcestershire, Dijon, oregano, bay, and a pinch of cayenne season the pot, then cooked red beans go in to soak it all up.
Twenty minutes of gentle cooking melds everything into a thick, spiced stew.
Pull the bay leaf, ladle it over brown rice, and you’ve got a hearty, high-fiber bowl that’s as easy on your waistline as it is satisfying.
Chef Tips
- Add a splash more water if the trinity starts to stick; water-sauteing needs a little liquid to keep things moving without oil.
- Mash a few of the beans against the side of the pot to thicken the stew naturally.
- Don’t forget to fish out the bay leaf before serving.
Variations
- Add liquid smoke or smoked paprika for a classic smoky, sausage-like depth.
- Stir in sliced vegan andouille or browned sausage if you aren’t keeping it meatless.
- Serve over white rice or quinoa, and pass extra hot sauce at the table.
Ingredients
Directions
Place water in a large saucepot with the onion, green pepper, scallions and garlic.
Cook, stirring occasionally, over low heat for 10 minutes.
Add remaining ingredients.
Cook, covered, over low heat for 20 minutes.
Remove bay leaf.
Serve over brown rice.
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