Soul Food · Authentic-ish Soul Food
Red Beans and Rice
590 kcal a serving, against 815 for the traditional version. That is 225 kcal off, or 28%, with 34.7g of protein. Serves 6. 2 hours 30 minutes (plus overnight soaking, if using dried beans).
What the traditional version is
The usual recipe starts with dried kidney beans soaked overnight, simmered with smoked pork sausage, ham hock, onions, celery and pepper, all seasoned with garlic, thyme, and bay.
What changed, and what each change costs
Smoked pork sausage for reduced-fat turkey sausage
Turkey sausage cuts most of the fat while hanging onto the chew and some of the spicing.
What it costs you. The fat that leaks out of pork sausage is missing, so the beans aren't as rich and the sausage doesn't have that bouncy snap. If you think turkey sausage is just chicken's boring cousin, you'll spot it.
Ham hock for a small portion of lean cooked ham
Ham hock brings flavour and collagen but also a fair wallop of fat.
What it costs you. No unctuous shreds of melting fat in the pot, and the texture is a little less sticky. You'll notice, but it's a fair trade.
Olive oil cut down from 30g to just 10g
You need a dash to start the vegetables off, but most of the oil just floats on the finished beans.
What it costs you. You lose a little sheen and richness in the finished dish. Sauté the veg longer to pull out the sweetness instead.
Short-grain white rice for brown rice, with a smaller portion
Brown rice brings more fibre and a bit of a nutty taste, and you can use less of it because you get more bite per forkful.
What it costs you. If you miss fluffy white rice, you'll know. The texture is chewier and the colour isn't as inviting, but once the beans are on top, you'll barely care.
Dried kidney beans still in, but you can use tinned if you're busy
Soaked dried beans have more bite, but tinned will save you a night of planning.
What it costs you. Tinned beans are softer and don't soak up quite as much smoke, but most people won't tell the difference in all that sauce.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 815 | 590 |
| Protein | 38.2g | 34.7g |
| Fat | 22.9g | 7.2g |
| Saturated fat | 6.9g | 2g |
| Carbohydrate | 114.7g | 97.9g |
| Protein per 100 kcal | 4.7g | 5.9g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, celery.
The method is in the book
You cut the fat right back and nudge up the protein, and the beans still bring plenty of smoky, savoury comfort. The sausage is the first thing purists will complain about - the texture is drier and you'll never fool a local, but it passes the 'Monday night, I'm tired' test. It's not a revelation, just a sensible swap, but you won't feel short-changed if you go in knowing what you're getting: a proper feed with none of the deep regret at 3pm.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.