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

  1. 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
  2. Next add the celery, garlic and chillies and cook for a further 4-5 minutes until the vegetables have softened
  3. 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
  4. Cover with a lid and simmer for 20 minute until the liquid is absorbed by the rice
  5. Check your jambalaya during its cooking time and add more water if needed to ensure the rice cooks without sticking
  6. 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

info

For a healthier option choose wholegrain rice

About this Recipe

This recipe was developed by our safefood nutritionists

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Vegetable jambalaya

Serves

1 Adult

1 Adult

Preparation Time

5 Minutes

5 Minutes

Cooking Time

30 Minutes

30 Minutes

5-a-day

3.5 Of Your 5 A Day

3.5 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Cutlery, Frying Pan, Kitchen Scales, Measuring Jug(for Liquids)

Chopping BoardChopping KnifeCutleryFrying PanKitchen ScalesMeasuring Jug(for Liquids)
Energy
2555kj
605kcal
%
Fat
6.6g
9%
Saturates
1.1g
6%
Sugars
15.7g
17%
Salt
1.5g
25%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (906g)
Energy282Kj 2555Kj
67Kcal 605Kcal
Fat0.7g 6.6g
(of which saturates)0.1g 1.1g
Carbohydrate12g 108.6g
(of which sugars)1.7g 15.7g
Fibre1.8g 16.6g
Protein2.2g 19.5g
Salt0.2g 1.5g

Recipe rating

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