Cajun-Spiced Dirty Rice

If you’re looking to spice up your Meatless Monday’s try making this cajun-inspired rice dish from Lisa is Cooking for your next meatless meal. The combination of whole-grain brown rice and beans is high in protein, and fairly inexpensive. Can you believe this meal costs less than $5 to make and leaves enough for leftovers?


1 tablespoon olive oil
1 onion, minced
1 celery rib, minced
1 green bell pepper, minced
4 cloves garlic, minced
8 ounces mushrooms, finely chopped
2 teaspoons Cajun spice blend
1 cup quick-cooking brown rice
1 ½ cups red beans or 1 can (15 ounce), rinsed and drained
2 cups vegetable broth
Salt and freshly ground black pepper


Preheat oven to 375 degrees F. Lightly oil a three-quart baking dish and set aside. Heat the oil in a skillet over medium heat. Add the onion, celery, and bell pepper. Cover and cook to soften, five minutes. Add the garlic, mushrooms, and Cajun spice blend. Stir to combine and cook until softened, two minutes. Transfer the mixture to the prepared baking dish. Stir in the rice, beans, broth, and salt and pepper to taste. Cover tightly and cook in the oven until the rice is tender, about 50 minutes. Serve hot. Serves 6 people.

Nutritional Information: Calories-327, Total Fat- 4 g, Protein 16.1 g, Fiber 9 g


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