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A Healthier Approach to Fat Tuesday: Kid (and Adult) Friendly Red Beans and Rice

Updated: Jan 5, 2022

Fat Tuesday doesn’t have to be full of fatty foods! Mardi Gras is coming up, which means observing the customs of the Cajun and Creole people. We’ve gathered some Cajun and Creole inspired recipes that are sure to get you in the mood to celebrate the vibrant culture from which it comes!


History of Mardi Gras

Mardi Gras is generally recognized as a French holiday, as the name literally translates to Fat Tuesday. According to The Manual, Mardi Gras is called Fat Tuesday because of the consumption of generally unhealthy foods and meat before the forty days of fasting for Catholic Lent begin. The first Mardi Gras celebration took place in 1837 in New Orleans, Louisiana, and has been celebrated every year since. The parades have now spread to multiple states, with one of the largest celebrations taking place in St. Louis!

Grab your Mardi Gras beads and let's get to cooking!


Kid (and Adult) Friendly Red Beans and Rice

Makes about 8 1/2 cup servings


1/2 cup brown rice cooked to package directions in small pot

1 15 oz can red kidney beans

1 cup corn, fresh or frozen (thawed)

1 cup peas, fresh or frozen (thawed)

Salt and Pepper, to taste


To the rice pot add the kidney beans, corn, peas, salt and pepper and gently mix. Continue to cook on low until mixture is heated through.


Baked Vegan Crab Cakes – Moist and Flavorful with a Crispy Crust

Makes 4 servings

Ingredients for the Tartar Sauces

1/3 cup vegan mayonnaise

2 tsp lemon juice

2 tsp coarse ground, prepared mustard

Ingredients for the Crab Cakes

2 15oz cans of artichoke hearts, drained and rinsed

1 cup gf breadcrumbs, crushed gf crackers or even crushed rice or corn cakes!

2 green onions, chopped

1/4 cup corn kernels, fresh or frozen

1/4 cup chopped veggie mixture (I used red cabbage, red onion and bell pepper)

Handful chopped parsley

2 tsp Old Bay seasoning

1/2 tsp garlic powder

Salt & Pepper, to taste

Coconut oil for greasing baking sheet


Preheat oven to 375 F.

Mix tartar sauce ingredients and set aside; pulse the artichoke hearts a few times in a food processor to a crab-like texture, but not pureed.

Into a large bowl, stir in artichoke hearts, breadcrumbs, green onions, corn kernels, veggies, parsley, Old Bay, garlic powder and salt & pepper; stir until just combined; form into cakes; place onto coconut oil greased baking sheet. Bake for 25 minutes; flipping halfway through. Serve topped with tartar sauce.


Blog post written by Grace Chesco

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