Diabetic Cooking

Red Beans and Rice

Preparation time: 2–3 hours.


  • 2 cups dried red beans
  • 1 quart water
  • 1 cup chopped extra-lean ham
  • 1 carrot, chopped
  • 1 onion, chopped
  • 1 bay leaf
  • 1 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper
  • 4 cups prepared white rice


Soak the beans overnight in enough cold water to cover them. Drain and place in large pot with 1 quart fresh water. Add ham, carrot, onion, bay leaf, black pepper, and cayenne pepper and bring to a boil. Cover, reduce heat, and let mixture slowly simmer for 2–3 hours, or until beans are very soft. Mash beans slightly and serve over hot rice.

Yield: 8 servings.

Serving size: 1 cup beans with 1/2 cup rice.

Nutrition Facts Per Serving:
Calories: 292 calories, Carbohydrates: 53 g, Protein: 17 g, Fat: 2 g, Saturated Fat: 0 g, Sodium: 226 mg, Fiber: 13 g

Exchanges per serving: 3 starch, 1 vegetable, 1/2 lean meat. Carbohydrate choices: 4.

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.