Red Beans and Rice

Makes about 6 servings

Per serving (1 cup beans and 1 cup rice): 347 calories; 3.8 g fat; 0.7 g saturated fat; 9.8% calories from fat; 0 mg cholesterol; 12.1 g protein; 67 g total carbohydrates; 4.9 g sugar; 12 g fiber; 625 mg sodium; 67 mg calcium; 3 mg iron; 35.8 mg vitamin C; 723 mcg beta-carotene; 0.8 mg vitamin E

Directions

• 1 cup dry red beans
• 5–6 cups water
• 2 teaspoons olive oil
• 1 large onion, chopped
• 3 garlic cloves, minced (1 tablespoon)
• 1 red bell pepper, seeded and chopped
• 2 1/2 cups vegetable broth
• 2 bay leaves
• 2 teaspoons dried oregano
• 1 teaspoon dried sage
• 1 teaspoon dried thyme
• 1/2 teaspoon crushed red pepper
• 2 teaspoons cider vinegar
• 1/2–1 teaspoon salt
• 1/2 teaspoon liquid smoke (optional)
• 6 cups cooked brown rice for serving

Rinse beans and soak overnight in 5 to 6 cups of water.
Drain and rinse.
Heat oil in a large pot then add onion and garlic.
Cook over high heat, stirring frequently, until onion is soft, about 5 minutes.
Stir in bell pepper, vegetable broth, bay leaves, oregano, sage, thyme, and red pepper flakes.
Add soaked, drained beans.
Cover and simmer, stirring occasionally, until beans are tender, about 1 hour.
Remove bay leaves.
Stir in vinegar, salt, and liquid smoke, if using.
Serve over steamed brown rice.
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Recipe from Healthy Eating for Life to Prevent and Treat Cancer 
by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.