Red Kidney Bean Jambalaya

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
96%
Red Kidney Bean Jambalaya
45 min.
6
393kcal
49.11%sweetness
100%saltiness
29.24%sourness
34.13%bitterness
40.23%savoriness
52.67%fattiness
100%spiciness

Ingredients

  • cups brown rice dried cooked
  • medium carrots sliced
  • stalks celery sliced
  • teaspoon celery seed 
  • cups kidney beans dried cooked
  • teaspoon marjoram dried
  • teaspoons thyme dried
  • medium eggplant chopped
  • cloves garlic minced crushed
  • handfuls green beans chopped
  • servings pepper fresh black
  • teaspoons ground sage 
  • 0.5 teaspoon liquid smoke to taste
  • tablespoons olive oil 
  •  bell pepper red seeded chopped
  • small onion diced white red
  • 1.5 teaspoons sea salt to taste
  • teaspoon hot sauce 
  • medium tomatoes diced
  • cups vegetable stock 

Equipment

  • bowl
  • sauce pan

Directions

  1. Rinse the kidney beans and brown rice separately. Cover the kidney beans with water and soak for 8 hours or overnight. In a separate bowl, cover the brown rice with water and soak for 8 hours or overnight.
  2. Drain and rinse the kidney beans, then transfer to a medium saucepan and cover with fresh water. Bring to a boil, reduce heat to medium-low, cover, and simmer for 1 hour or until just tender but not falling apart.
  3. Drain and set aside.
  4. Heat the oil in a large saucepan over medium heat. When hot, add the onion and saut for 5 minutes. Now add the garlic, carrots, celery and green beans, and stir for another 5 minutes. Next add the tomatoes, red pepper, eggplant, sage, thyme, marjoram and celery seed, and continue to stir for another few minutes.
  5. Pour in the vegetable stock, liquid smoke, rice and the cooked kidney beans. Bring to a boil, reduce heat to medium low, cover, and cook, stirring occasionally, for 45 minutes or until the rice is tender.
  6. Add water as necessary if the stew becomes too dry.Season with sriracha, salt and pepper, and taste for seasoning add more liquid smoke, sriracha, salt, pepper or herbs as desired.

Nutrition Facts

Calories393kcal
Protein17.77%
Fat14.23%
Carbs68%

Properties

Glycemic Index
74.67
Glycemic Load
21.86
Inflammation Score
-10
Nutrition Score
33.948695652174%

Flavonoids

Cyanidin
1.14mg
Delphinidin
65.41mg
Pelargonidin
2.96mg
Naringenin
0.28mg
Apigenin
0.65mg
Luteolin
2.9mg
Isorhamnetin
0.58mg
Kaempferol
0.42mg
Myricetin
0.15mg
Quercetin
4.16mg

Taste

Sweetness:
49.11%
Saltiness:
100%
Sourness:
29.24%
Bitterness:
34.13%
Savoriness:
40.23%
Fattiness:
52.67%
Spiciness:
100%

Nutrients percent of daily need

Calories:392.8kcal
19.64%
Fat:6.45g
9.93%
Saturated Fat:0.96g
5.99%
Carbohydrates:69.36g
23.12%
Net Carbohydrates:53.11g
19.31%
Sugar:10.19g
11.32%
Cholesterol:0mg
0%
Sodium:1111.47mg
48.32%
Protein:18.13g
36.26%
Vitamin A:5050.2IU
101%
Manganese:1.89mg
94.55%
Folate:304.87µg
76.22%
Fiber:16.25g
65.01%
Vitamin C:45.07mg
54.63%
Vitamin K:47.85µg
45.57%
Potassium:1435.41mg
41.01%
Magnesium:151.26mg
37.81%
Vitamin B1:0.56mg
37.53%
Phosphorus:369.42mg
36.94%
Iron:6.09mg
33.85%
Vitamin B6:0.64mg
31.85%
Copper:0.64mg
31.82%
Vitamin B3:3.75mg
18.77%
Zinc:2.62mg
17.48%
Vitamin B2:0.27mg
15.96%
Vitamin E:1.98mg
13.17%
Vitamin B5:1.27mg
12.7%
Calcium:118.78mg
11.88%
Selenium:2.85µg
4.07%