ChefMD Recipe: Red Beans and Brown Rice
ChefMD® Recipe: Red Beans and Brown Rice is a medium Creole recipe that serves 4. 350 calories per serving. Recipe by ChefMD on YouTube.
Prep: 15 min | Cook: 40 min | Total: 1 hr 5 min
Cost: $19.29 total, $4.82 per serving
Ingredients
- 1 cup Brown Rice (long‑grain, rinsed)
- 2 cups Water (for cooking rice)
- 2 teaspoons Chipotle Hot Sauce (adds smoky heat)
- 1 can (15 oz) No‑Salt Added Red Kidney Beans (rinsed and drained)
- 1 medium White Onion (chopped)
- 1 medium Carrot (diced)
- 1 medium Green Bell Pepper (diced)
- 1 medium Red Bell Pepper (diced)
- 1 can (14.5 oz) Fire‑Roasted Diced Tomatoes (undrained)
- 1 cup Vegetable Broth (low‑sodium)
- 1 tablespoon Extra Virgin Olive Oil (for sautéing)
- 1 teaspoon Filé Powder (ground sassafras leaves, thickens and flavors)
- 1 teaspoon Fresh Thyme (chopped, for garnish)
Instructions
Cook the Brown Rice
Rinse 1 cup of brown rice under cold water. In a saucepan combine rice with 2 cups water, bring to a boil, then reduce heat, cover, and simmer 20‑25 minutes until tender and water is absorbed.
Time: PT25M
Temperature: medium heat
Infuse the Beans
In a bowl combine the rinsed red kidney beans with 2 teaspoons chipotle hot sauce. Stir to coat and set aside.
Time: PT2M
Sauté Aromatics
Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the chopped white onion and sauté 3 minutes until translucent.
Time: PT5M
Temperature: medium heat
Add Vegetables
Add the diced carrot, green bell pepper, and red bell pepper to the skillet. Cook, stirring occasionally, 5 minutes until the vegetables begin to soften.
Time: PT5M
Temperature: medium heat
Create the Tomato Base
Stir in the undrained fire‑roasted diced tomatoes and 1 cup vegetable broth. Bring the mixture to a gentle simmer and cook 5 minutes.
Time: PT5M
Temperature: medium heat
Combine Beans and Thicken
Add the chipotle‑infused beans and sprinkle 1 teaspoon filé powder over the skillet. Stir well and simmer 10 minutes, allowing flavors to meld and the sauce to thicken.
Time: PT10M
Temperature: low‑medium heat
Plate and Garnish
Divide the cooked brown rice onto serving plates. Spoon the red bean mixture over the rice and garnish with chopped fresh thyme.
Time: PT2M
Nutrition Facts
- Calories
- 350
- Protein
- 12 g
- Carbohydrates
- 55 g
- Fat
- 8 g
- Fiber
- 10 g
Dietary info: Vegetarian, Gluten-Free, Low Sodium
Allergens: Legumes
Ingredient Substitutions
- Instead of Brown Rice: White Rice, Quinoa
- Instead of Chipotle Hot Sauce: Sriracha, Tabasco
- Instead of No‑Salt Added Red Kidney Beans: Canned black beans, Canned pinto beans
- Instead of White Onion: Yellow Onion, Red Onion
- Instead of Carrot: Parsnip
- Instead of Green Bell Pepper: Zucchini
- Instead of Red Bell Pepper: Red chili
- Instead of Fire‑Roasted Diced Tomatoes: Regular diced tomatoes
- Instead of Vegetable Broth: Chicken broth, Water with bouillon
- Instead of Extra Virgin Olive Oil: Canola oil
- Instead of Filé Powder: Okra powder
- Instead of Fresh Thyme: Fresh parsley
Equipment Needed
- Saucepan with Lid
- Large Skillet or Saute Pan
- Cutting Board
- Chef's Knife
- Measuring Spoons
- Wooden Spoon or Spatula
- Can Opener
- Serving Plate
Critical Steps — Do Not Skip
- Cooking brown rice until tender but not mushy.
- Simmering the bean mixture with filé powder to achieve proper thickness and authentic flavor.
Chef Tips from the Video
- Add a splash of apple cider vinegar at the end for extra brightness.
- Adjust the amount of chipotle hot sauce to suit your heat preference.
Troubleshooting
The sauce is too thin.
Simmer a few minutes longer or add an extra ½ teaspoon of filé powder.
Rice is undercooked.
Cover and continue cooking on low heat, adding a tablespoon of water if needed.
Storage
Refrigerator: Store leftovers in an airtight container for up to 4 days.
Freezer: Freeze the bean mixture (without rice) in a freezer‑safe bag for up to 2 months; reheat and serve over freshly cooked rice.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Cook the brown rice a day ahead and refrigerate; reheat with a splash of water.
- The bean‑tomato mixture can be prepared up to 24 hours in advance and stored in the fridge.
Frequently Asked Questions
What is the cultural significance and history of Red Beans and Rice in Creole cuisine?
Red beans and rice is a staple of New Orleans Creole cooking, traditionally made on Mondays using leftover ham or sausage from Sunday dinner. It reflects the resourceful, comfort‑food roots of the region and is celebrated as a hearty, communal dish.
What are the traditional regional variations of Red Beans and Rice in Louisiana Creole cooking?
Classic versions often include smoked sausage, ham hocks, and a mirepoix of celery, onion, and bell pepper. Some families add okra or use Cajun filé powder for thickening, while others keep it vegetarian like this healthier adaptation.
How is Red Beans and Rice traditionally served in New Orleans?
It is typically served over a mound of white or brown rice, topped with chopped green onions or parsley, and accompanied by cornbread or a side salad. The dish is usually enjoyed hot, often with a dash of hot sauce.
On what occasions or celebrations is Red Beans and Rice traditionally associated in Creole culture?
Monday is the traditional day for red beans and rice, stemming from the practice of cooking a slow‑simmered pot while families rested. It is also a common dish for family gatherings, potlucks, and casual weekend meals in the Gulf South.
How does Red Beans and Rice fit into the broader Creole cuisine tradition?
The dish embodies Creole cuisine’s blend of French, Spanish, African, and Caribbean influences, using beans (African), rice (Spanish), and the “holy trinity” of vegetables (French). It showcases the Creole emphasis on bold flavors, one‑pot cooking, and using whole‑grain staples for nourishment.
What are the authentic traditional ingredients for Red Beans and Rice versus acceptable substitutes in this healthy version?
Traditional recipes call for smoked sausage, ham hocks, and white rice. In this healthier version, we replace the meat with chipotle hot sauce for heat, use no‑salt beans, brown rice for extra fiber, and filé powder for authentic flavor without extra fat.
What other Creole dishes pair well with this Healthy Red Beans and Rice?
Pair it with a simple green salad dressed with a citrus vinaigrette, baked catfish, or a side of collard greens. A slice of cornbread or a light gumbo also complements the flavors nicely.
What are the most common mistakes to avoid when making Healthy Creole Red Beans and Rice?
Common errors include overcooking the brown rice, adding filé powder too early (it loses flavor), and not allowing the bean mixture to simmer long enough to thicken. Also, be careful not to over‑salt the broth since the beans are already seasoned.
How do I know when the Red Beans and Rice is done cooking?
The brown rice should be tender with a slight chew, and the beans should be heated through. The sauce should coat the back of a spoon and have a slightly thickened consistency from the filé powder.
What does the YouTube channel Chef MD specialize in?
The YouTube channel Chef MD focuses on using food as medicine, offering science‑backed recipes that promote health, longevity, and disease prevention while still delivering flavorful meals.
How does the YouTube channel Chef MD's approach to Creole cooking differ from other Creole cooking channels?
Chef MD emphasizes nutrient density, low sodium, and whole‑grain ingredients, modifying classic Creole dishes to be healthier without sacrificing authentic flavors, whereas many other channels prioritize traditional indulgent preparations.
Last updated: September 1, 2026
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