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
Disclaimer
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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 |
Recipe rating
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