Creole Dirty Rice - Clean Eating

Prep Time
Cook Time
2h 20m
Ready In

"This is out of the May/June 2010 Clean Eating magazine. If you like heat double the amount of Cajun seasoning and add some cayenne pepper to taste. Cooking time does not include overnight soaking of bean. See note if you want to use canned red beans."

Original recipe yields 6 servings


  • Serving Size: 1 (196.1 g)
  • Calories 224.9
  • Total Fat - 3.3 g
  • Saturated Fat - 1.4 g
  • Cholesterol - 17.3 mg
  • Sodium - 467.1 mg
  • Total Carbohydrate - 41 g
  • Dietary Fiber - 3.2 g
  • Sugars - 4.7 g
  • Protein - 7.9 g
  • Calcium - 46.3 mg
  • Iron - 4.2 mg
  • Vitamin C - 41.8 mg
  • Thiamin - 0.1 mg

Step 1

Cook brown rice according to package directions. Remove from heat and set aside.

Step 2

In a medium-size pot, cover sausage with about 3 inches of water. Bring to a boil, then allow to boil for 10 minutes. Remove from heat, drain and let cool for 5 minutes before slicing sausage.

Step 3

Heat a large pot over medium-high heat. Mist with cooking spray and add onion, green pepper and garlic. Saute for about 5 minutes or until vegetables are cooked through. Drain soaked beans and rinse with cold water. Add beans, bay leaf and 3 cups water to pot with vegetables. Bring to a boil, then let boil for 20 minutes before reducing heat to medium-low. Cook until beans are soft, stirring occasionally and adding more water as it evaporates, about 2 hours. When beans are cooked through and water has reduced to less than 1 cup, add tomatoes and cook for at least 15 more minutes.

Step 4

Remove bay leaf. Stir in Cajun seasoning, (and cayenne pepper if using), cooked rice and sausage and cook for about 10 minutes. Season with salt and pepper and garnish with cilantro before serving.

Step 5

*Tip: Since red beans can give your Creole Dirty Rice a dark hue, you can keep your soaked beans and rice mixture separate and mixing them together just before serving.

Step 6

Note: If using canned beans make sure to rinse and drain them well before using. You will only need to warm them up for about 5 to 10 minutes instead of cooking them for 2 hours. And , you can reduce the water from 3 cups to 1/2 cup*

Tips & Variations

No special items needed.



A great way of making brown rice. Followed the recipe exactly but didn't use the sausage because this dish was purely as a side, but will use the sausage when I make this again. The combination of vegetables, beans and seasonings made this a delightful rice dish. Thanks so much Teresa for sharing! UPDATE...06-OCT-2021: Deeelicious!! This rice if packed with such good flavor and I could have eaten it as a meal on its own. I did however, used canned beans and because of this I changed the cooking process to fit the differences in. I used chourico sausage and cooked it with the rice to release the flavor right in there, removed it while the rice was still cooking and sliced it. Added half the onion to the rice while it was cooking and sautéed the other half with the garlic, peppers, and remaining seasoning, and then blended it all together and corrected for any seasoning. It came out so good, that I’m not sure if I would change a thing. Thumbs up from all of us, Teresa! Thanks for sharing. Made it for FYC.

review by:
(2 Jan 2020)