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Red Beans and Wild Rice

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  • Yield: 4 Cups 1x


Modified from Southern Rice and Beans, USDA Mixing Bowl 2019.



1 teaspoon vegetable oil
½ cup yellow onion, diced
1 cup green bell pepper, chopped
2 teaspoons garlic powder
1 cup wild rice, cooked
1 can diced tomatoes, no salt added (14.5 ounces)
1 can kidney beans, no salt added, drained and rinsed (14.5 ounces)


  1. Heat oil in a medium pan over medium high heat.
  2. Cook onion and bell pepper for 5 minutes, stir often.
  3. Add garlic powder, wild rice, tomatoes and beans.
  4. Stir and cook until heated through, about 10 minutes.
  5. Serve warm.


When in season, fresh tomatoes could be substituted for canned tomatoes; one 14.5 ounce can is about 5 to 6 peeled, whole tomatoes. Fresh garlic could be used instead of garlic powder. Jalapeno or red pepper flakes could be added for a little spice. Add chicken, turkey sausage or lean beef for more protein.


  • Serving Size: 1 Cup
  • Calories: 290
  • Sodium: 570mg
  • Fat: 2.5g
  • Carbohydrates: 56g
  • Fiber: 10g
  • Protein: 13g
  • Cholesterol: 0mg

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