Vegan Red Beans and Rice

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Red Beans and Rice are a great source of protein!

My husband grew up in Puerto Rico eating red beans and rice with almost every meal.

And still today it is one of his favorite things to eat. When his doctor suggested that he go plant-based over a year ago to help with his Type 2 Diabetes, he also suggested we try integrating wild rice into our diet. 

What we didn’t realize was just how much our family would love this annual water grass.

Yep, that’s right! Wild Rice is not actually not a rice at all. It a grass that grows naturally in shallow freshwater and produces edible seeds resembling rice. 

And it often has a stronger taste than rice. 

A 3.5 ounce of cook wild rice offers 4 grams of protein, 2 grams of fiber, and other vitamins and nutrients like Magnesium, Vitamin B6, Zinc, Iron, and Potassium. 

Its protein content is twice as much as brown and white rice.  It is considered a complete protein, meaning it has all 9 Essential Amino Acids our bodies need.  You can learn more about the Essential Amino Acids in our Plant Based Proteins Blog Post.

And you can find the top plant-based proteins on another one of our blog posts 9 Protein Rich Vegetables.  Which just happens to be the most viewed blog post we have on our blog. So many people are looking for plant-based protein rich vegetables and we are happy to be a go-to-resource for you.

Not only is wild rice a source of protein, it is also a rich source of antioxidants. 

Wild Rice can be added to your favorite salad, soup, pasta, or eaten alone. 

It is a great dish to make in large batches for leftovers or to store in your freezer for a later time.  

Of course, if you are like my family though, the leftover rice never makes it to the freezer, because my family loves it so much, we make it at least 2 times a week. We have made some amazing dishes in our house using wild rice. 

We have purchased wild rice from our local grocery stores, but about 4 months ago, I posted a picture of one of our wild rice recipes on our Clean Food Mama Instagram page and I noticed a local company Oregon Wild Rice liked our post.
Wild Rice, Asparagus, and Avocado Lunch

 Over the next few months, I started following Oregon Wild Rice on Instagram and admired their posts from afar.  Last month I decided it was time to place an order and find out more about this small family farm in Harrisburg,

The Langdon Family has been farming for over 100 years and in 2016 in a commitment to work more in alignment with nature, they planted their Wild Rice.  And in 2020 they had enough rice to start offering it to the public. 

When we got our first order of Oregon Wild Rice along with our 3 packages of rice, there was a card thanking us for our order. 

Our 1st Oregon Wild Rice Order

The next night we put together this Vegan Red Beans and Rice recipe to try our newest batch of locally grown wild rice. 

Red Bean and Rice Ingredients
Red Beans and Rice Ingredients
Yield: 6-8 Servings

Vegan Red Beans and Rice

Vegan Red Beans and Rice

This Vegan Red Bean and Rice recipe is oil-free, soy, gluten, and dairy-free.

Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes


  • 4 Cups of Wild Rice (We suggest Oregon Wild Rice)
  • 1 15-oz can of Red Beans
  • 1 15-oz can of Diced Tomatoes  
  • 1-15 ounce can of Tomato Sauce
  • 1 Cup Frozen Corn
  • 2-3 Small Potatoes, chopped into quarters
  • 1 Small can or jar of black or green olives, sliced
  • 1 Green Onion, diced
  • 1 Avocado, peeled, seeded, and sliced
  • 1 TBSP White Wine Vinegar
  • 1 TBSP Red Wine Vinegar
  • 1 TBSP Balsamic Vinegar
  • 2 TBSP Garlic Powder
  • 2 TBSP Dried Italian Seasoning
  • 1 TBSP Dried Oregano
  • 1 TBSP Dried Cilantro or fresh cilantro leaves, chopped
  • 2 TBSP Onion Powder
  • 1 TSP Sea Salt
  • 1 TSP Black Pepper
  • 8 Cups of Water (more or less depending on how much ingredients you put in the rice cooker. You want the water to be about 1 inch over all the ingredients)


  1. Rinse your rice, place in your rice cooker, add in the
    remaining ingredients, add in water (approximately 8 cup. You will want the water level to be about an inch over the ingredients. If you use a whole can of tomato sauce and diced tomatoes, you might not need as much water.
  2. Set your rice cooker timer to quick cook. It will take about 45 minutes.
  3. Once the timer goes off, open the lid, and stir the cooked ingredients together and serve!
  4. You can add a slice of avocado to your dish to complete the meal.


You can adjust the spices based on taste.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 305Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 654mgCarbohydrates: 58gFiber: 12gSugar: 6gProtein: 12g, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although attempts to provide accurate nutritional information, these figures are only estimates

The great thing about this recipe is that it can be made entirely in your rice cooker.  Add all the ingredients and water, and set your timer to quick time and about 45 minutes later you have a complete meal.

This recipe makes about 6-8 servings so you will have enough for a big family or for leftovers for the week. You can store the leftovers in an airtight container in the refrigerator for up to 3-5 days.

We have made this dish using other wild rice we have purchased from our local grocery stores, but there was something about the Oregon Wild Rice that added a unique flavor that made this dish taste better than it had when we used other wild rice brands.

This Wild Rice and Red Bean dish makes for some great leftovers.   Try it in your next Power Bowl recipe, or add it to some of our Homemade Vegetable Broth and enjoy it as a soup. 

Leftover Vegan Red Beans and rice in a Power Bowl

As you would have guessed it, our Oregon Wild Rice supply didn’t last long in this house, it is already time for our next order and I cannot wait to put together some new recipes to share with you.

Happy Cooking!



McDonell, K. (2019, June 18). Wild Rice Nutrition Review — Is It Good for You? Retrieved from Website:

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