PF
Appetizing bowl of traditional sticky rice mixed with beans and sesame seeds on a wooden surface.
Stovetop~80 minComplexity

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.

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Ingredients

6 servings
  • 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

  1. 1Rinse the dried red beans thoroughly under cool water. Transfer to a large bowl, cover with plenty of water, and soak overnight. When ready to cook, drain the beans and rinse again.
  2. 2Heat the olive oil in a large heavy-bottomed pot over medium-high heat. Add the sliced andouille sausage and cook 5–6 minutes, stirring occasionally, until browned on all sides and fragrant.
  3. 3Add the chopped onion, bell pepper, celery, and garlic to the pot. Sauté over medium-high heat for 3–4 minutes, stirring occasionally, until softened and aromatic. Stir in the tomato paste and cook 1 minute more.
  4. 4Sprinkle in the Italian seasoning, Cajun seasoning blend, ground cumin, paprika, and cayenne pepper. Add the fresh thyme sprigs and stir everything well to coat. Add the drained red beans, smoked ham hock, and enough water to cover by 2 inches. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer 1½–2 hours until the beans are tender and the broth has thickened.
  5. 5Remove the ham hock from the pot and shred the meat off the bone, discarding skin and fat. Return the shredded meat to the pot along with the fresh parsley. Simmer uncovered over low heat for 10 minutes to meld flavors.
  6. 6While the beans finish cooking, prepare the rice according to package directions.
  7. 7Divide the red beans and rice evenly into 6 airtight containers while hot, leaving ½ inch of headspace. Cool to room temperature before sealing and refrigerating.
  8. 8To serve, reheat in a microwave or on the stovetop over medium heat, stirring occasionally, until warmed through. Top each portion with fresh green onions and hot sauce if desired.

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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Common questions

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.

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