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.
Review Recipe PIN RECIPE Print Recipe
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
Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms
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.
Make your weekly meal planning easy. Follow us on Pinterest, Instagram, and Facebook for new healthy recipes every day!
FAQs
It easily lends itself to a healthy meal that is still low calorie. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. This particular recipe capitalizes on using brown rice as opposed to using white rice, however.
How many calories are in a jambalaya? ›
Carbs in Jambalaya With Meat And Rice, Chicken And Sausage Jambalaya. 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.
Can diabetics eat jambalaya? ›
Let's take a look at the Jambalaya. For example, we've got fish, sausage, shrimp, and veggies, with rice as the main carbohydrate. The good news? The veggies are negligible in terms of their impact on blood sugar levels, and the veggies won't contribute any carbs to speak of.
What is the main difference between gumbo and jambalaya? ›
The main difference between the two is the role of the rice, which is integral to both. Gumbo is served with rice that is cooked separately, but rice goes into the jambalaya pot.
What's the difference between Cajun jambalaya and jambalaya? ›
Creole jambalaya includes tomatoes—possibly a sub for paella's saffron (a once out-of-reach ingredient for southern Louisianans). Cajun jambalaya, found more frequently further outside of New Orleans, omits tomatoes, yielding distinctly cooked grains, garnished with chicken, sausage, and later, spring onions.
What are the two types of jambalaya? ›
There are two types of jambalaya: Cajun and Creole. Cajun jambalaya originates from the bayous of Louisiana, featuring andouille sausage and various veggies. Creole jambalaya incorporates tomatoes and shrimp, using influences from Spain, France, and African locals.
What 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.
Should jambalaya be wet or dry? ›
A cajun jambalaya, I'm reliably informed, should be somewhat dry, even slightly browned on the bottom, which rules out the soupier, wetter texture of those creole versions using tomatoes (Oliver advises cooks to aim for a “porridgey” consistency).
What to use instead of cajun seasoning? ›
Chili powder + dried thyme + cayenne pepper
If you really don't have many ingredients in your pantry, you can pull together a basic substitute for Cajun seasoning using 1 tablespoon of chili powder, 1 teaspoon of dried thyme and 1/4- 1/2 teaspoon of cayenne pepper.
Should Jambalaya have tomatoes? ›
Two main categories of jambalaya exist: Creole (or red) jambalaya, which is associated with the city of New Orleans and contains tomato, and Cajun (or brown) jambalaya, which contains no tomato and is more common in other parts of Louisiana. The recipe I'm focusing on here is the former, with tomato.
Buffalo sauce typically contains minimal carbohydrates, but if you're dealing with something sweet like a barbecue sauce, you'll need to factor in those carbs. In this particular case, if you're only focusing on the wings, you're probably in the clear.
What pasta sauce can diabetics eat? ›
avoid adding high-sugar or high-fat sauces and dressings. add vegetables to a pasta dish or serve with a side of extra vegetables such as salad greens, broccoli, or mixed vegetables. choose tomato-based sauces over rich and creamy dairy-based sauces if managing weight. check tomato-based sauces for added sugars.
Do you serve jambalaya in a bowl or on a plate? ›
How To Serve Jambalaya. Immediately divvy your pot of hot jambalaya into individual bowls, or serve it at the table family-style in a large serving dish. Top it with fresh sliced green onions, chives, or chopped parsley. If you'd like, add hot sauce and a loaf of warm, crusty bread.
What dish is similar to jambalaya? ›
Jambalaya is similar to gumbo in that it's a stew made from meat and vegetables (and includes the “holy trinity” as a base). That said, gumbo and jambalaya aren't total twins. For starters, jambalaya doesn't include the okra or filé powder as a thickener.
What is the French name for jambalaya? ›
Another history, per Louisiana chef John Folse, author of The Encyclopedia of Cajun & Creole Cuisine (2004), is that jambalaya is a contraction of jambon à la yaya, meaning "ham with rice", from French jambon and Yoruba yaya.
Is jambalaya high in cholesterol? ›
The favorite choice for the term "Jambalaya" is 1 cup of Jambalaya with Meat and Rice which has about 100 mg of cholesterol. The amount of cholesterol for a variety of types and serving sizes of Jambalaya is shown below.
Is jambalaya a comfort food? ›
Jambalaya is a comforting and filling rice dish that originates from the French quarter of New Orleans. Each region has slightly different variations that include a vast range of meats and seafood prepared with rice, vegetables and spices in the same pot.
Is jambalaya an African American food? ›
The History of Jambalaya
Jambalaya has influences of Spanish, French, African, Native American and Caribbean cooking styles and produce. Perhaps the most obvious of these is Spanish, due to the dish's similarity to paella, which was brought to New Orleans by foreign explorers.
Who eats jambalaya? ›
A flavorful dish and a fundamental part of New Orleans cuisine. 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.
