It’s Monday!

And we’re enjoying the ease and the anticipation of our favorite meal: Red Beans and Rice. Why easy?  Because the beans were cooking while we were sleeping!  And my husband, René, is the one who put the beans in the crockpot.  It’s that easy!

As for the rice, I measured out 2 cups of brown rice into a casserole dish last night. This morning I added 5 cups of water and a teaspoon of salt, covered the baking dish with foil and baked the rice at 350o for 1 hour.  Adding the salad I tossed last night, lunch was ready to go to work with my husband when he was.

So, “Red Beans & Rice on Monday” continues to be a tradition in this household, just as it was in René’s back in New Orleans. Even without the ham hock or sausage, this vegan version of Southern comfort food is still his favorite meal, and a really healthy one, too. Red beans, aka kidney beans, are themselves full of flavor, low in fat,  fiber-filled, and a good source of protein.  Naturally cholesterol-free, they are high in calcium, magnesium, potassium, as well as, in iron.  Add whole grain brown rice, and you’ve got a nutritient-packed powerhouse!  Happy Monday!

Crockpot Red Beans
Crockpot Red Beans














Crockpot Beans

As demonstrated in program 2 of the StepFast Lifestyle Series, using the crockpot to cook beans is the absolute simplest way to prepare them. Split peas and lentils cook quickly and are best cooked on top of the stove; I use the crockpot for all other legumes. Add a little seasoning and serve them as they are, or incorporate them into your favorite recipes.

3 cups dry beans

9 cups water

1-2 teaspoons salt, to taste

2 bay leaves

2 teaspoons onion powder

½ teaspoon garlic powder

1.  Sort beans on a dry dish towel, removing shriveled or discolored beans, as well as any foreign matter (rocks, etc.).

2.  Wash beans in colander and place them with water and bay leaves in a crockpot. Cook on high overnight or for 5 hours.

3.  Add salt and other seasonings after beans are cooked.

 Makes 8 cups.

Nutritional analysis per ½ cup:   Calories 118, Protein 8 g, Carbohydrates 21 g, Fiber 5 g, Fat .5 g, Sodium 298 mg

 Lots more recipes at

Leave a Reply

You must be logged in to post a comment.