Jambalaya Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
82%
Jambalaya Stew
45 min.
8
368kcal

Suggestions

Ingredients

  •  bay leaf 
  • teaspoon chili powder 
  • cloves garlic minced
  • 1.5 cups bell pepper green chopped
  • 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
  • 0.8 teaspoon salt 
  • 2.5 cups tomatoes chopped
  • 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

Calories368kcal
Protein16.55%
Fat3.37%
Carbs80.08%

Properties

Glycemic Index
34.93
Glycemic Load
30.69
Inflammation Score
-9
Nutrition Score
26.394347812818%

Flavonoids

Naringenin
0.32mg
Luteolin
1.32mg
Isorhamnetin
1mg
Kaempferol
0.31mg
Myricetin
0.44mg
Quercetin
24.11mg

Nutrients percent of daily need

Calories:368.06kcal
18.4%
Fat:1.42g
2.18%
Saturated Fat:0.26g
1.62%
Carbohydrates:75.62g
25.21%
Net Carbohydrates:62.46g
22.71%
Sugar:7.05g
7.83%
Cholesterol:0mg
0%
Sodium:657mg
28.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.63g
31.26%
Manganese:1.7mg
84.92%
Vitamin C:51.33mg
62.22%
Fiber:13.15g
52.61%
Folate:197.9µg
49.48%
Vitamin K:36.78µg
35.03%
Potassium:1105.56mg
31.59%
Copper:0.6mg
29.95%
Magnesium:116.95mg
29.24%
Phosphorus:287.17mg
28.72%
Iron:5.09mg
28.28%
Vitamin B6:0.56mg
27.77%
Vitamin A:1345.92IU
26.92%
Vitamin B1:0.38mg
25.48%
Vitamin B3:3.25mg
16.24%
Zinc:2.35mg
15.67%
Selenium:9.49µg
13.56%
Vitamin E:1.96mg
13.08%
Calcium:123.85mg
12.38%
Vitamin B5:1.21mg
12.1%
Vitamin B2:0.2mg
11.83%
Source:My Recipes