Vegetable Jambalaya

Gluten Free
Dairy Free
Health score
23%
Vegetable Jambalaya
45 min.
4
420kcal

Suggestions

If you're looking for a hearty and flavorful dish that's both gluten-free and dairy-free, look no further than this Vegetable Jambalaya. This vibrant dish is a delightful blend of textures and flavors, perfect for a cozy dinner or a satisfying lunch. With a prep time of just 45 minutes, it's a convenient option for busy weeknights or a relaxing weekend meal.
The recipe serves four people, making it ideal for small gatherings or meal prep. Each serving contains approximately 420 calories, providing a balanced and nourishing meal. The combination of vegetables, rice, and spices creates a satisfying dish that will leave you feeling energized and content.
The cooking process is straightforward and enjoyable. You'll start by sautéing the onion, bell pepper, and garlic in vegetable oil, infusing your kitchen with a delightful aroma. Then, you'll add the rice and give it a golden touch before pouring in the vegetable broth. As the jambalaya simmers, the flavors meld together, creating a rich and savory base.
The addition of frozen corn, Worcestershire sauce, and a hint of cayenne pepper adds depth and a subtle kick. Black-eyed peas and stewed tomatoes complete the dish, providing a hearty texture and a burst of flavor. The final result is a colorful and appetizing jambalaya that will impress both your taste buds and your guests.

Ingredients

  • tablespoon vegetable oil 
  • cup onion coarsely chopped
  • cup bell pepper green coarsely chopped
  •  garlic clove finely chopped
  • cup rice long-grain uncooked
  • 14 ounces vegetable stock canned
  • cup corn whole frozen
  • tablespoons worcestershire sauce 
  • 0.1 teaspoon ground pepper red (cayenne)
  • 15 ounces blackeyed peas rinsed drained canned
  • 14.5 ounces canned tomatoes undrained canned

Equipment

  • frying pan

Directions

  1. Heat oil in 10-inch skillet over medium-high heat. Cook onion, bell pepper and garlic in oil 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender.
  2. Stir in rice. Cook 2 to 3 minutes, stirring occasionally, until rice is light golden brown. Stir in broth.
  3. Heat to boiling; reduce heat. Cover and simmer 15 minutes
  4. Stir in remaining ingredients. Cover and simmer 5 to 10 minutes or until vegetables and rice are tender.

Nutrition Facts

Calories420kcal
Protein13.92%
Fat10.97%
Carbs75.11%

Properties

Glycemic Index
71.05
Glycemic Load
32.23
Inflammation Score
-8
Nutrition Score
23.623478060183%

Flavonoids

Luteolin
1.76mg
Isorhamnetin
2mg
Kaempferol
0.29mg
Myricetin
0.04mg
Quercetin
8.97mg

Nutrients percent of daily need

Calories:420.21kcal
21.01%
Fat:5.21g
8.02%
Saturated Fat:0.91g
5.71%
Carbohydrates:80.32g
26.77%
Net Carbohydrates:69.49g
25.27%
Sugar:12.39g
13.77%
Cholesterol:0mg
0%
Sodium:713.73mg
31.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.88g
29.76%
Manganese:1.34mg
67.03%
Folate:261.18µg
65.29%
Vitamin C:45.05mg
54.6%
Fiber:10.83g
43.3%
Copper:0.65mg
32.41%
Phosphorus:293.92mg
29.39%
Iron:5.15mg
28.61%
Potassium:892.2mg
25.49%
Magnesium:101.89mg
25.47%
Vitamin B1:0.38mg
25.24%
Vitamin B6:0.49mg
24.39%
Zinc:2.41mg
16.06%
Vitamin K:16.63µg
15.84%
Vitamin B3:3.12mg
15.58%
Selenium:10.72µg
15.31%
Vitamin E:2.08mg
13.89%
Vitamin B5:1.29mg
12.87%
Vitamin A:619.72IU
12.39%
Vitamin B2:0.17mg
10.28%
Calcium:98.98mg
9.9%