Garden Harvest Jambalaya

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
53%
Garden Harvest Jambalaya
45 min.
8
201kcal

Suggestions


Experience a burst of fresh flavors with our Garden Harvest Jambalaya, a delightful twist on the classic dish that’s perfect for both vegetarians and vegans! This wholesome recipe showcases a colorful medley of seasonal vegetables, making it not only a feast for the eyes but also a vibrant addition to your dining table. With a health score of 53, it’s a guilt-free option that brings nourishment and taste together.

Imagine tender carrots, crisp green beans, and zesty bell peppers all mingling with perfectly cooked long-grain rice in a savory broth. This dish is not just satisfying but also gluten-free and dairy-free, catering to various dietary preferences while ensuring no flavor is sacrificed. The subtle kick of cayenne pepper adds a delightful warmth that elevates each bite, making it a hit whether served as an appetizer, snack, or main course.

Ready in just 45 minutes, the Garden Harvest Jambalaya is ideal for busy weeknights or a refreshing weekend gathering. Serve it on a large platter topped with sliced ripe tomatoes for an inviting presentation that will impress family and friends alike. Don't miss the chance to savor the essence of garden-fresh produce in this delicious, heartwarming dish!

Ingredients

  •  carrots ( 10 oz. total)
  • 0.5 teaspoon cayenne 
  • cloves garlic minced
  • cup green beans 
  •  kohlrabi bulb ( 1 lb. total)
  • tablespoon olive oil 
  • 0.5 lb onion 
  • 0.5 teaspoon pepper 
  • 0.5 lb bell pepper red
  • servings salt 
  • 20 oz firm-ripe tomatoes 
  • 2.3 cups vegetable broth 
  • 1.3 cups rice long-grain white
  • 0.5 lb zucchini 

Equipment

  • frying pan

Directions

  1. Core tomatoes. Chop 1 tomato and slice the other.
  2. Stem, seed, and coarsely chop bell pepper.
  3. Peel kohlrabi and cut into 1/2-inch chunks.
  4. Trim ends from carrots, zucchini, and beans.
  5. Cut carrots in half lengthwise, then into 2-inch pieces. Quarter zucchini lengthwise, then cut into 2-inch pieces.
  6. Cut beans into 2-inch pieces. Chop onion.
  7. In a 6- to 8-quart pan over medium heat, stir oil, onion, and garlic occasionally until onion is limp, about 4 minutes.
  8. Stir in the chopped tomato, bell pepper, kohlrabi, carrots, cayenne, and pepper. Cover and simmer, stirring occasionally, until kohlrabi is barely tender when pierced, about 10 minutes.
  9. Stir in rice and broth and bring mixture to a boil over high heat. Cover, reduce heat, and simmer until rice is almost tender to bite, about 20 minutes.
  10. Add zucchini and green beans; simmer, covered, just until beans are tender when pierced, 7 to 10 minutes longer.
  11. Spoon onto a platter and top with sliced tomato.
  12. Add salt to taste.

Nutrition Facts

Calories201kcal
Protein10.59%
Fat10.66%
Carbs78.75%

Properties

Glycemic Index
53.13
Glycemic Load
18.25
Inflammation Score
-10
Nutrition Score
18.836086998815%

Flavonoids

Naringenin
0.48mg
Luteolin
1.19mg
Isorhamnetin
1.42mg
Kaempferol
2.18mg
Myricetin
0.14mg
Quercetin
7.15mg

Nutrients percent of daily need

Calories:200.76kcal
10.04%
Fat:2.47g
3.8%
Saturated Fat:0.4g
2.49%
Carbohydrates:41.09g
13.7%
Net Carbohydrates:34.89g
12.69%
Sugar:8.71g
9.68%
Cholesterol:0mg
0%
Sodium:494.42mg
21.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.53g
11.05%
Vitamin C:102.69mg
124.48%
Vitamin A:4398.39IU
87.97%
Manganese:0.73mg
36.41%
Fiber:6.2g
24.8%
Vitamin B6:0.44mg
22.02%
Potassium:727.69mg
20.79%
Vitamin K:17.73µg
16.89%
Folate:57.95µg
14.49%
Copper:0.26mg
12.96%
Phosphorus:126.18mg
12.62%
Magnesium:47.05mg
11.76%
Vitamin E:1.71mg
11.42%
Vitamin B1:0.15mg
10.04%
Vitamin B3:1.92mg
9.62%
Selenium:5.68µg
8.12%
Vitamin B5:0.76mg
7.63%
Vitamin B2:0.13mg
7.51%
Iron:1.26mg
7.02%
Calcium:59.79mg
5.98%
Zinc:0.78mg
5.18%
Source:My Recipes