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Homemade Healthy Jambalaya Recipe photo

Healthy Jambalaya Recipe

This Healthy Jambalaya is a nutritious twist on a classic! Packed with veggies, beans, and brown rice, it’s comfort food without the guilt.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American, Louisiana
Ingredients Equipment Method Notes

Ingredients
  

For the Jambalaya:
  • 2 tablespoons Olive Oil for sautéing
  • 1 Yellow Onion diced
  • 1/2 cup Celery chopped
  • 4 cloves Garlic minced
  • 1 Jalapeno Pepper minced (optional)
  • 1/2 cup Green Bell Pepper chopped
  • 1/2 cup Red Bell Pepper chopped
  • 2 tablespoons Tomato Paste for rich flavor
  • 30 ounces Diced Tomatoes canned, 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 canned, drained and rinsed
  • 15 ounces Kidney Beans canned, drained and rinsed
  • 15 ounces Black Beans canned, drained and rinsed
  • 1/4 cup Cilantro fresh, chopped
  • 1/4 cup Parsley fresh, chopped

Equipment

  • Large pot or Dutch oven
  • Wooden spoon
  • Measuring cups and spoons
  • Cutting Board and Knife

Method
 

Cooking Instructions:
  1. In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the diced yellow onion, chopped celery, and minced garlic, and sauté for about 5 minutes until the onion becomes translucent. If you enjoy a bit of heat, toss in the minced jalapeno pepper at this stage.
  2. Once the onions are ready, stir in the chopped green and red bell peppers. Cook for an additional 3-4 minutes until they soften slightly.
  3. Mix in 2 tablespoons of tomato paste and 30 ounces of diced tomatoes (with their juices). Stir well to combine all the flavors, allowing the mixture to cook for another 2-3 minutes.
  4. Add 3 cups of low-sodium vegetable broth to the pot. Then, season the mixture with 1 teaspoon each of dried oregano, dried basil, and dried thyme, along with 2 teaspoons of smoked paprika, 1 tablespoon of chili powder, 1/2 teaspoon of dried cayenne pepper, 1 teaspoon of kosher salt, and 1/4 teaspoon of ground black pepper. Stir everything together.
  5. Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for about 20 minutes, allowing the flavors to meld beautifully.
  6. After simmering, stir in the 3 cups of cooked brown rice and the drained and rinsed butter beans, kidney beans, and black beans. Mix well to combine all the ingredients, and allow the jambalaya to heat through for another 5 minutes.
  7. Once everything is heated, remove the pot from heat. Stir in the chopped cilantro and parsley for a fresh finish. Serve your healthy jambalaya warm, and enjoy!

Notes

  • Feel free to mix and match your favorite beans.
  • Try adding seasonal vegetables like zucchini or corn.
  • This dish can be made in advance and reheats beautifully.