I used the vibrant flavors of Creole cooking to create this easy vegetarian dinner. Louisiana creole cooking is a fusion of Spanish, French and African cuisines. Onions, celery, green bell pepper, tomatoes and hot pepper seasoning are the basic ingredients.
Helpful Hints
- Six garlic cloves can be used instead of minced garlic.
- Black Beans can be used instead of red beans.
- Make sure your ground thyme and oregano are less than 6 months old for best flavor.
Countdown
- Microwave rice and set aside.
- Prepare the ingredients.
- Make Creole.
Shopping List
To buy: 1 package microwaveable brown rice, 1 green bell pepper, 1 bunch celery, 1 jar minced garlic, 1 bottle dried thyme, 1 bottle dried oregano,1 bottle cayenne pepper, 1 large can reduced sodium diced tomatoes, 1 bottle Worcestershire sauce and 1 can red kidney beans.Vegetable Creole
Ingredients- 1 package microwaveable brown rice (to make 1 1/2 cups cooked)
- 1 tablespoon canola oil or alternative
- 1 cup sliced onion
- 1 cup sliced green bell pepper
- 1/2 cup sliced celery
- 3 teaspoons minced garlic
- 2 teaspoons dried thyme
- 2 teaspoons dried oregano
- 2 cups canned reduced sodium diced tomatoes
- 1 tablespoon Worcestershire sauce
- 1 cup rinsed and drained red kidney beans
- 1/8 teaspoon cayenne pepper
- Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2-cups and reserve the remaining rice for another meal. Divide rice between two dinner plates. Heat oil in a medium-size nonstick skillet over medium-high heat. Add the onion, green bell pepper, celery, garlic dried thyme and dried oregano to the skillet. Saute 7 to 8 minutes until vegetables soften, stirring occasionally. Stir in the tomatoes, Worcestershire sauce, red kidney beans and cayenne pepper. Add salt and pepper to taste. Cook 3 to 4 minutes. Serve with the rice.
Yield 2 servings.
Per serving: 510 calories (19 percent from fat), 10.6 g fat (1.3 g saturated, 5.0 g monounsaturated), no cholesterol, 18.6 g protein, 90.0 g carbohydrates, 17.6 g fiber, 173 mg sodium.