Jambalaya Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
41%
Jambalaya Stew
45 min.
16
184kcal

Suggestions

Ingredients

  •  bay leaf 
  • 1.5 cups bell pepper green chopped ( 2 small)
  • teaspoon chili powder 
  •  garlic cloves minced
  • teaspoon hot sauce 
  • cups rice instant uncooked
  • teaspoon penzey's southwest seasoning dried italian
  • 30 ounce no-salt-added kidney beans red undrained canned
  • 16 ounce okra frozen thawed sliced
  • cup onion chopped ( 1 medium)
  • 0.8 teaspoon salt 
  • 2.5 cups tomatoes chopped ( 2 large)
  • 24 ounce no-salt-added tomato sauce canned
  • cups water 

Equipment

  • dutch oven

Directions

  1. Combine first 10 ingredients in a large Dutch oven. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes.
  2. Add rice and remaining ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until okra is tender.
  3. Remove and discard bay leaf.

Nutrition Facts

Calories184kcal
Protein16.55%
Fat3.37%
Carbs80.08%

Properties

Glycemic Index
17.47
Glycemic Load
15.34
Inflammation Score
-7
Nutrition Score
13.196956468665%

Flavonoids

Naringenin
0.16mg
Luteolin
0.66mg
Isorhamnetin
0.5mg
Kaempferol
0.15mg
Myricetin
0.22mg
Quercetin
12.05mg

Nutrients percent of daily need

Calories:184.03kcal
9.2%
Fat:0.71g
1.09%
Saturated Fat:0.13g
0.81%
Carbohydrates:37.81g
12.6%
Net Carbohydrates:31.23g
11.36%
Sugar:3.53g
3.92%
Cholesterol:0mg
0%
Sodium:328.5mg
14.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.82g
15.63%
Manganese:0.85mg
42.46%
Vitamin C:25.66mg
31.11%
Fiber:6.58g
26.31%
Folate:98.95µg
24.74%
Vitamin K:18.39µg
17.51%
Potassium:552.78mg
15.79%
Copper:0.3mg
14.98%
Magnesium:58.48mg
14.62%
Phosphorus:143.59mg
14.36%
Iron:2.55mg
14.14%
Vitamin B6:0.28mg
13.88%
Vitamin A:672.96IU
13.46%
Vitamin B1:0.19mg
12.74%
Vitamin B3:1.62mg
8.12%
Zinc:1.18mg
7.84%
Selenium:4.74µg
6.78%
Vitamin E:0.98mg
6.54%
Calcium:61.92mg
6.19%
Vitamin B5:0.61mg
6.05%
Vitamin B2:0.1mg
5.91%
Source:My Recipes