Healthy Easy Dirty Rice Recipe Without Meat

Dirty rice is a classic Louisiana dish that embodies the rich culinary traditions of Creole cooking. This healthy version not only captures the essence of the original but also incorporates nutritious ingredients, making it a delightful choice for anyone seeking to enjoy comfort food without the guilt. The combination of flavors makes it a perfect dish for gatherings or a hearty family meal.

Image of Dirty Rice

Below is a visual representation of this scrumptious dish that showcases its vibrant appearance and hearty texture.

Ingredients

For this healthy dirty rice recipe, you will need the following ingredients:

1 cup brown rice
2 cups low-sodium chicken broth
1 tablespoon olive oil
1 medium onion, finely chopped
1 green bell pepper, diced
2 ribs of celery, diced
3 cloves garlic, minced
1 pound ground turkey or chicken
2 teaspoons Cajun seasoning
Salt and pepper to taste
1 cup cooked greens (spinach or kale, optional)
Chopped green onions for garnish

Instructions

Follow these steps to prepare your healthy dirty rice:

Begin by rinsing the brown rice under cold water until the water runs clear. In a medium pot, combine the rinsed rice and chicken broth. Bring to a boil, then reduce heat and cover. Allow to simmer for about 35-40 minutes or until the rice is tender and the broth is absorbed. Set aside.
While the rice is cooking, heat olive oil in a large skillet over medium heat. Add the chopped onion, green bell pepper, and celery; sauté until softened, about 5-7 minutes.
Add the minced garlic to the skillet and cook for an additional minute until fragrant.
Incorporate the ground turkey (or chicken) to the veggies and cook until browned, breaking it apart with a spatula, about 8-10 minutes.
Stir in the Cajun seasoning, and season with salt and pepper as desired. If using cooked greens, fold them in at this stage.
Once the meat mixture is well combined, add the cooked brown rice to the skillet and mix everything together. Cook for a few more minutes until heated through.
Serve the dirty rice hot, garnished with fresh chopped green onions for an extra touch of flavor.

This healthy dirty rice is not only packed with flavor but also provides a wholesome meal option that’s sure to please. Enjoy it as a standalone dish or as a side to grilled meats or fresh salads.