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Healthy and Hearty Vegetarian Jambalaya

Savor Healthy and Hearty Vegetarian Jambalaya in One Pot

Enjoy this Healthy and Hearty Vegetarian Jambalaya, a one-pot dish full of vibrant vegetables and flavors, perfect for a quick, satisfying dinner.
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Prep Time 10 minutes
Cook Time 30 minutes
Setting Time 2 minutes
Total Time 42 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Louisiana, Vegetarian
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 medium Red Onion Adds sweetness and depth; substitute with yellow onion for a milder flavor.
  • 2 stalks Celery Provides crunch and enhances the aromatic base; extra bell pepper can be used.
  • 3 cloves Garlic Enhances overall flavor; fresh is best.
  • 1 medium Green Bell Pepper Contributes freshness and color; swap for yellow bell pepper for a sweeter taste.
  • 1 medium Red Bell Pepper Adds sweetness and a pop of color; can use extra green bell pepper instead for less sweetness.
  • 1 14.5 oz can Fire Roasted Tomatoes Delivers a smoky flavor that enhances the dish.
  • 3 cups Brown Rice The base of the dish, providing texture and heartiness.
For Seasoning
  • 2 tablespoons Olive Oil Used for sautéing; can substitute with canola oil.
  • 1 teaspoon Dried Oregano Adds aromatic depth; use Italian seasoning as a substitute.
  • 1 teaspoon Dried Basil Complements the tomato flavor; fresh basil can be used.
  • 1 teaspoon Dried Thyme Introduces an earthy flavor; substitute with dried Italian herbs.
  • 1 teaspoon Paprika Imparts warmth and color; smoked paprika can enhance smokiness.
  • 1 pinch Dried Red Chili Flakes Provides heat; adjust according to your spice preference.
  • 2 tablespoons Soy Sauce Adds umami and saltiness; choose low-sodium if necessary.
  • 1 teaspoon Ground Black Pepper Enhances flavor; freshly ground will provide the best taste.
  • 1 teaspoon Salt Essential for seasoning; reduce if using soy sauce.
For Protein and Garnish
  • 15 oz can Canned Six Bean Medley Contributes protein and texture; substitute with your preferred beans.
  • 1 handful Fresh Parsley Adds freshness and garnish; cilantro works as an alternative.
  • 3 stalks Green Onions Provides a mild onion flavor and color; chives can replace if preferred.

Equipment

  • Skillet or Dutch Oven

Method
 

Step‑by‑Step Instructions
  1. Heat 2 tablespoons of olive oil in a large skillet or Dutch oven over medium heat. Add diced red onion, chopped celery, and both green and red bell peppers, stirring frequently for about 8 minutes.
  2. Incorporate 3 minced garlic cloves into the skillet, continuing to sauté for an additional 2 minutes until fragrant. Sprinkle in 1 teaspoon each of dried oregano, dried basil, dried thyme, paprika, and a pinch of red chili flakes.
  3. Pour in one 14.5-ounce can of fire roasted tomatoes along with 2 tablespoons of soy sauce. Mix well and simmer for about 10 minutes, allowing the flavors to meld.
  4. Add 3 cups of cooked brown rice and 15 ounces of canned six-bean medley into the skillet, stirring to combine thoroughly. Cook for another 10 minutes on medium heat.
  5. Turn off the heat and fold in a handful of chopped fresh parsley and thinly sliced green onions. Let sit for 2 minutes before serving.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 52gProtein: 14gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 600mgPotassium: 500mgFiber: 10gSugar: 6gVitamin A: 30IUVitamin C: 120mgCalcium: 6mgIron: 15mg

Notes

Expert tips include using fire-roasted tomatoes for a smoky flavor, controlling spice levels, and customizing with seasonal vegetables.

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