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Meatless Dirty Rice

While dirty rice traditionally includes meat, it's not necessary for this dish!  For some extra protein, try adding chicken or having this as a side dish with our Crock Pot Steak and Peppers. 

Makes:  5 servings

Ingredients
1 medium onion, chopped
½ green bell pepper, diced
1 can (15 oz) diced tomatoes 
1 ½ cups brown rice, instant, uncooked 
1 can (15 oz) black beans or beans of your choice, drained and rinsed 
1 Tbs canola oil
1 tsp dried oregano 

½ tsp garlic powder 
Or instead of these spices try 2 tsp of Caribbean Jerk Seasoning
1 
½ cup water

Instructions
  1. Saute onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
  2. Add tomatoes, beans, oregano, garlic powder, and water. Bring to a boil.
  3. Stir in rice and cover.
  4. Reduce heat to simmer for 5-10 minutes, until rice is nearly tender.
  5. Remove from heat and let stand for 5 minutes.

Source: National Heart, Lung and Blood Institute, Heart Healthy Home Cooking: African American Style
Meatless Dirty Rice
Kid Friendly Recipe
No Added Sugar Recipe
Vegetarian Recipe
Heart Healthy Recipe
Quick and Easy Recipe
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Nutrition Information
Serving Size: 1 cup

Calories: 330
Total Fat: 4.5g
Saturated Fat: 0.5g
Protein: 10g
Sodium: 130mg
Carbohydrates: 63g
Added Sugar: 0g
Fiber: 11g


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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
​Nondiscrimination Statement
Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations