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.

Makes:  5 servings


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

Meatless Dirty Rice


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 
1 ½ cup water


  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: and National Heart, Lung and Blood Institute, Hearty Home Cooking: African American Style

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