Red Beans and Rice
Red Beans and Rice delivers 58g protein and 678 calories per serving, offering plant-based protein density for meat-free training days. Six servings cook on the stovetop in quick prep time, scaling efficiently for full-week meal prep. This legume-based option supports protein targets for lifters prioritizing fiber intake alongside macro goals.
Ingredients
- •Beans, Red, Dry(454g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Andouille Sausage, Pork, Smoked(369g)
- •Yellow Onion(480g)
- •Bell Pepper
- •Celery
- •Garlic(360g)
- •Tomato Paste(30g)
- •Italian seasoning(10g)
- •Cajun seasoning blend(5g)
- •Cumin, Ground(3g)
- •Paprika, Ground(3g)
- •Cayenne Pepper, Ground
- •Thyme, Fresh
- •Ham Hock, Smoked(907g)
- •6 cups water
- •2 bay leaves
- •Parsley, Fresh(60g)
- •Green Onion (Scallion)(30g)
- •1/2 teaspoon salt (or to taste)
- •1/4 teaspoon cracked pepper (or to taste)
Instructions
- 1Rinse the dried red beans thoroughly under cool water. Transfer them to a large bowl and cover with plenty of water. Let them soak overnight. When ready to cook, drain the beans, give them a final rinse, and set aside.
- 2In a large heavy-bottomed pot, heat the olive oil over medium-high heat. Add the sliced Andouille sausage and cook until browned and fragrant, about 5 to 6 minutes, stirring occasionally to get color on all sides.
- 3Add the chopped onion, bell pepper, celery, and garlic to the pot with the sausage. Sauté for 3 to 4 minutes, until the vegetables are softened and aromatic. Stir in the tomato paste and cook for another minute.
- 4Sprinkle in the Italian herbs, Cajun seasoning, cumin, paprika, cayenne, and toss in the thyme sprigs. Stir everything well to coat. Add the soaked red beans, ham hock, water, salt, and black pepper. Bring to a boil, then reduce the heat to low. Cover and let it simmer for 1½ to 2 hours, or until the beans are tender and the broth has thickened.
- 5Once the beans are cooked through, remove the ham hock from the pot. Shred the meat off the bone, discarding any skin and fat. Return the shredded meat to the pot along with chopped parsley. Let it simmer uncovered for 10 more minutes to meld the flavors. Remove and discard the thyme and bay leaves.
- 6Ladle the red beans over bowls of warm cooked rice. Top with freshly chopped green onions and a splash of hot sauce or Tabasco if desired for that signature Southern kick.
Nutrition — Per Serving
678
calories
58g
protein
45g
fat
- Carbohydrates
- 32g
- Saturated fat
- 12.1g
- Sodium
- 2121 mg
- Dietary fiber
- 6.9g
6 servings per batch · ~462g each
Macro data sourced from USDA FoodData Central
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How much protein does Red Beans and Rice have per serving?
Each serving delivers 58g of protein and 678 calories with a macro breakdown of 45g fat and 32g carbs. This is a solid protein-per-calorie ratio for hitting daily protein goals on a mixed diet.
How long does Red Beans and Rice take to prep?
The recipe uses quick prep on the stovetop and batch-prepares 6 servings in one session, making it efficient for weekly meal prep. You'll be looking at roughly 10-15 minutes of active time total.
Is Red Beans and Rice good for muscle gain?
At 58g protein and 678 calories per serving, this recipe supports muscle gain phases with substantial protein and calorie intake. The 32g carbs per serving provide energy for workouts and recovery.
