Vegetable jambalaya
Suitable for Vegetarians
Why not make this dish your own by adding a variety of seasonal vegetables of your choice to increase your vegetable intake and give your meal some bulk?
Ingredients - Serves 1 Adult
- 1 teaspoon of vegetable oil
- 1 small onion, peeled and chopped
- ½ red pepper, de-seeded and chopped
- ½ yellow pepper, de-seeded and chopped
- 1 teaspoon of paprika
- 2 stalks of celery, chopped
- 1 clove of garlic, peeled and crushed or finely chopped
- ½ teaspoon of crushed chillies
- 75g / 2½oz. of basmati rice
- 250ml / 9fl oz. of boiling water
- 2 medium tomatoes, each cut into 4 chunks
- 1 small tin of mixed beans, drained
- 1 bay leaf
- 1 pinch of cayenne pepper
- 1 dash of tabasco sauce (optional)
- 1 tablespoon of fresh parsley, chopped
- ½ lemon, juiced
Method
- Heat the oil in a non-stick pan over a low heat and add the onions, peppers and paprika and cook gently for 5 minutes
- Next add the celery, garlic and chillies and cook for a further 4-5 minutes until the vegetables have softened
- Add the rice to the pan and mix well to coat then add the water, chopped tomatoes, mixed beans, bay leaf, cayenne pepper and tabasco if using
- Cover with a lid and simmer for 20 minute until the liquid is absorbed by the rice
- Check your jambalaya during its cooking time and add more water if needed to ensure the rice cooks without sticking
- When the rice is cooked through, serve garnished with the flat leaf parsley and a squeeze of lemon juice
Serving Suggestions
Serve with a mixed leaf salad
For a healthier option choose wholegrain rice
About this Recipe
This recipe was developed by our safefood nutritionists
All our recipes are nutritionally analysed by our team of experts.
of an adult's reference intake
| Nutrition Information |
| Typical Values | Per 100g | Per Portion (906g) |
| Energy | 282Kj | 2555Kj |
| 67Kcal | 605Kcal |
| Fat | 0.7g | 6.6g |
| (of which saturates) | 0.1g | 1.1g |
| Carbohydrate | 12g | 108.6g |
| (of which sugars) | 1.7g | 15.7g |
| Fibre | 1.8g | 16.6g |
| Protein | 2.2g | 19.5g |
| Salt | 0.2g | 1.5g |
Disclaimer.
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