A vegan take on the traditional spicy southern soul food.
My best friend is in New Orleans this week, and I am having major envy. Not only could I use the warmth, but I’m also missing the culture and energy of the city. To help assuage my jealousy, I’ve channeled it into this week’s dinners. On the menu tonight? Vegan jambalaya.
This zesty creole soul food is a Louisiana-staple as rich in culture and tradition as it is in spice and flavor. Fortunately, “traditional” doesn’t mean there’s only one way to do this dish. Quite the opposite, actually. There are as many ways to prepare this meal as there are people who want to try their hand at it. It’s an easy recipe to throw together with whatever you have in your pantry, and this vegan version is one of the healthiest (and tastiest) around.
Louisiana Classic
Like gumbo, jambalaya is a classic southern dish that reflects the rich blend of cultures, especially Spanish and French influences, that have shaped Louisiana’s past and present.
Filling, but easy to prepare, jambalaya is a simple dish and a go-to for busy weeknights.
Because it’s the kind of meal that is often thrown together with leftovers and kitchen pantry staples, there are tons of variations on classic jambalaya.
However, there are a few staple ingredients present in just about every recipe, including this vegan jambalaya. Celery, onion, and bell pepper, the “holy trinity” of cajun and creole cooking, are a must. Rice is also a pretty much invariable staple of this dish.
Traditionally, jambalaya features some kind of meat, often sausage. Since this is a vegan recipe, we’ve nixed the meat. But don’t worry, this recipe bursts with plenty of other filling ingredients and flavors, no meat necessary.
Tradition Meets Plant-Based
With the exception of the meat, we’ve more or less stuck to a traditional jambalaya recipe. This healthy vegan recipe features the must-have holy trinity veggies, along with tomatoes and just about every spice in your pantry. From oregano and thyme, to paprika and cayenne, this zesty dish bursts with flavor. And if you like living on the spicy side, feel free to toss in a jalapeño pepper. We know some like it hot.
This jambalaya recipe also features three different kinds of beans to keep this meatless dish filling and protein-packed.
If you’re craving a little southern soul food, definitely give this simple vegan recipe a try. Filling, flavorful, and super healthy, this easy meal is a perfect midweek pick me up.
Healthy Jambalaya Recipe
This classic Southern dish has gone Vegan, with nutrient-rich ingredients that taste phenomenal.
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Prep Time 10 minutes minutes
Cook Time 40 minutes minutes
Total Time 50 minutes minutes
Yield 10 people
Serving Size 1 cup
Cuisine American, Southern
Review Recipe PIN RECIPE Print Recipe
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion diced
- 1/2 cup celery chopped
- 4 garlic cloves minced
- 1 jalapeno pepper small, minced (optional)
- 1/2 cup green bell pepper chopped
- 1/2 cup red bell pepper chopped
- 2 tablespoons tomato paste
- 30 ounces diced tomatoes cans, no sugar added
- 3 cups vegetable broth low-sodium
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 2 teaspoons smoked paprika
- 1 tablespoon chili powder
- 1/2 teaspoon dried cayenne pepper
- 1 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 3 cups brown rice cooked
- 15 ounces butter beans can, drained and rinsed
- 15 ounces kidney beans can, drained and rinsed
- 15 ounces black beans can, drained and rinsed
- 1/4 cup cilantro fresh, chopped
- 1/4 cup parsley fresh, chopped
Instructions
In a large soup pot, heat the olive oil on medium heat. Once hot, add the onion, celery, garlic, jalapeno, green, and red pepper. Cook until the onions and peppers are soft, stirring often, about 6 minutes. Stir in the tomato paste and cook for 1 minute, stirring often.
Pour in the diced tomato and vegetable broth. Add the oregano, basil, thyme, paprika, chili powder, cayenne, salt, and pepper. Bring to a simmer and simmer, uncovered, for 20 minutes. Stir in the rice and all the beans. Simmer for another 5 minutes.
Stir in the cilantro and parsley, serve hot!
Nutrition Information
Serving: 1cup | Calories: 246kcal | Carbohydrates: 43g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Sodium: 540mg | Fiber: 11g | Sugar: 5g |
SmartPoints (Freestyle): 3
Keywords dairy-free, Gluten-Free, Plant-Based, Vegan, Vegetarian
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More Vegan Recipes:
Baked Tofu Chunks with Cajun Spice Dry Rub
Can’t get enough of that spicy cajun flavor? This delicious baked tofu recipe is another meatless dish that bursts with traditional zesty cajun spices. Perfect on salads or wrapped in tortillas for a spicy, meatless taco recipe, swap in these baked tofu chunks anywhere you’d use meat.
Vegan Fusion Lunch Burritos
This fusion lunch burritos recipe will change the way you look at lunch! A serving of three of these will satisfy your stomach and leave you feeling good about having a super deliciously healthy meal.
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FAQs
Shrimp is naturally low in fat and calories, and a small number of chicken thighs, though higher in fat than chicken breast, can still keep the dish lean. The other vegetables and oils used are super healthy, and make an outstanding dish. Celery, green bell pepper, and tomatoes pack in vitamins and nutrients and fiber.
Is jambalaya high calorie? ›
Jambalaya With Meat And Rice, Chicken And Sausage Jambalaya (1 cup) contains 22.7g total carbs, 21.4g net carbs, 21.2g fat, 26.1g protein, and 393 calories.
What is the secret to a good jambalaya? ›
Use the Right Ingredients: Authentic jambalaya typically includes ingredients like andouille sausage, chicken, shrimp, bell peppers, onions, celery, and tomatoes. Use these traditional ingredients for the best flavor. Season Liberally: Cajun and Creole seasoning blends are essential for flavoring jambalaya.
Is jambalaya high in carbs? ›
Classic jambalaya is cooked in a big pot, with plenty of chicken, andouille sausage, and shrimp or crawfish. Some veggies and a few cups of rice make it the ultimate one pot meal. But all that rice makes authentic jambalaya a carb heavy meal and that's simply no longer an option for many of us.
What is the holy trinity of jambalaya? ›
The "holy trinity" in Cajun cuisine and Louisiana Creole cuisine is the base for several dishes in the regional cuisines of Louisiana and consists of onions, bell peppers and celery. The preparation of Cajun/Creole dishes such as crawfish étouffée, gumbo, and jambalaya all start from this base.
What are the two types of jambalaya? ›
A hearty blend of rice, meats, vegetables, and lots of seasoning, jambalaya is a cold-weather comfort food that is sure to please everyone. There are two types of jambalaya: Cajun and Creole.
Which is better Creole or Cajun jambalaya? ›
Which is best — Creole or Cajun — will forever be debated, but Mark's Creole version with sausage, chicken and shrimp is an aromatic one-dish-meal sensation that has been perfected over many years. Overflowing with flavor and color, it is a veritable delight to the senses — all five of them!
Is jambalaya black food? ›
Jambalaya (/ˌdʒæmbəˈlaɪə/ JAM-bə-LY-ə, /ˌdʒʌm-/ JUM-) is a savory rice dish of mixed origins that developed in the U.S. state of Louisiana apparently with African, Spanish, and French influences, consisting mainly of meat or seafood (or both), and vegetables mixed with rice and spices.
Is jambalaya just gumbo with rice? ›
What Are the Differences Between Gumbo and Jambalaya? The main difference between these two dishes is their use of rice. Gumbo is really a soup or stew that's often served over a little rice, while jambalaya is made with the rice cooked into the dish, making the grain an integral part of it.
What kind of rice is best for jambalaya? ›
One of the biggest complaints when making jambalaya is that the rice ends up mushy. And there's two main culprits of this – choosing the wrong type of rice and over-stirring. For this recipe, you want long-grain white rice, like basmati or jasmine. Don't use short-grain rice.
Cajun vs.
Creole jambalaya, also known as red jambalaya, contains tomatoes. Cajun or brown jambalaya does not.
What is the difference between Cajun and Creole jambalaya recipe? ›
One of the primary differences in Cajun jambalaya as opposed to the Creole variant is the absence of tomatoes. Instead, it relies on a dark roux (which is a cooked mixture of flour and fat) to achieve a deep, smoky flavor. Country meats like andouille sausage, tasso ham, or game meats take center stage.
What is a substitute for sausage in jambalaya? ›
Chicken: You can use boneless chicken thighs or breasts as a substitute for sausage. Cut the chicken into bite-sized pieces and sauté it in the same pan as the vegetables until cooked through. You can also use pre-cooked chicken, such as rotisserie chicken, and add it to the jambalaya towards the end of cooking.
Can a diabetic eat jambalaya for diabetics? ›
When it comes to the Jambalaya you'll want to factor in the carbs from the rice, and factor in any added fats from the oil or butter. Remember, every person with diabetes is unique, so there is no one-size-fits-all approach to managing blood sugar levels. Finally, don't forget to enjoy your meal!
What's the difference between gumbo and jambalaya? ›
Gumbo is somewhere between a stew or soup . . . and it's almost universally served over a bit of cooked rice. Jambalaya is different; more like a paella. A composed rice dish where everything is cooked together. The broth is used to cook the rice.”
What are the nutrients in jambalaya? ›
Jambalaya - 1 cup
- Calories 384.
- Total Fat 18g 23%
- Saturated Fat 4.6g 23%
- Polyunsaturated Fat 2.5g.
- Monounsaturated Fat 9.2g.
- Cholesterol 73mg 24%
- Sodium 1262mg 55%
- Total Carbohydrates 36g 13%
A chicken jambalaya will help you pack in the protein and carbs; if you're after some protein-rich comfort food, a chicken supreme always goes down well. Marinated, oven baked chicken breasts can be chopped up for a week's worth of lunchtime wraps, too.
Why is jambalaya important? ›
Jambalaya is both a culinary staple and a storied dish in New Orleans. The dish has been a part of New Orleans cuisine since Colonial Spanish settlers tried reconstructing their native paella from locally-sourced ingredients. Today, the dish is comprised of a mix of chicken, seafood, sausage–or all three!
Does jambalaya have a lot of protein? ›
The favorite choice for the term "Jambalaya" is 1 cup of Jambalaya with Meat and Rice which has about 26 grams of protein.
