If you’re on the lookout for a vibrant and nourishing dish that brings the flavors of New Orleans right to your kitchen, look no further! This Healthy Jambalaya Recipe is packed with wholesome ingredients, aromatic spices, and a delightful mix of beans and vegetables. It’s a one-pot wonder that is not only delicious but also comes together quickly, making it perfect for weeknight dinners or meal prepping for the week ahead. Let’s dive into the details!
Why You’ll Love This Recipe
This Healthy Jambalaya Recipe is a fantastic way to enjoy a comforting meal without the guilt. It’s rich in fiber, thanks to the beans and brown rice, and is loaded with colorful veggies that provide essential nutrients. The smoky flavors from the spices will tantalize your taste buds, while the ease of preparation means you can have dinner on the table in no time. Plus, it’s perfect for vegetarians and meat-eaters alike, making it a versatile addition to your meal rotation.
Ingredient Notes
- Olive Oil: A heart-healthy fat that adds richness to the dish.
- Yellow Onion: Diced to build a flavorful base.
- Celery: Adds crunch and a subtle flavor.
- Garlic: Fresh minced garlic elevates the aroma.
- Jalapeño Pepper: Optional for those who enjoy a kick of heat.
- Green and Red Bell Peppers: Brighten the dish and add sweetness.
- Tomato Paste: Concentrates the tomato flavor.
- Diced Tomatoes: Canned tomatoes provide juiciness and acidity.
- Vegetable Broth: Low-sodium broth ensures the dish isn’t overly salty.
- Dried Oregano, Basil, and Thyme: Herbs that infuse the jambalaya with classic flavors.
- Smoked Paprika: Gives a smoky depth that’s essential for this dish.
- Chili Powder and Cayenne Pepper: Add warmth and spice.
- Kosher Salt and Black Pepper: For seasoning, adjust to taste.
- Brown Rice: A healthier alternative to white rice, providing fiber and nutrients.
- Butter Beans, Kidney Beans, and Black Beans: These provide protein and creaminess.
- Cilantro and Parsley: Fresh herbs that add brightness and flavor.
Equipment at a Glance
- Large Pot or Dutch Oven: Ideal for making this one-pot dish.
- Wooden Spoon: For stirring and combining ingredients.
- Measuring Cups and Spoons: To ensure accurate measurements of ingredients.
- Knife and Cutting Board: For chopping vegetables and herbs.
Healthy Jambalaya Recipe Made Stepwise
Step 1: Sauté the Aromatics
In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the diced yellow onion and chopped celery, cooking until they soften, about 5 minutes. Stir in the minced garlic and jalapeño (if using), cooking for another minute until fragrant.
Step 2: Add the Bell Peppers and Tomato Paste
Stir in the chopped green and red bell peppers, along with the tomato paste. Cook for an additional 2-3 minutes, allowing the paste to caramelize slightly and deepen in flavor.
Step 3: Incorporate the Tomatoes and Broth
Pour in the 30 ounces of diced tomatoes and the 3 cups of low-sodium vegetable broth. Stir to combine all the ingredients well.
Step 4: Season the Mixture
Add the dried oregano, basil, thyme, smoked paprika, chili powder, cayenne pepper, kosher salt, and black pepper. Mix thoroughly and bring the mixture to a boil.
Step 5: Add the Brown Rice and Beans
Once boiling, add the 3 cups of cooked brown rice, butter beans, kidney beans, and black beans. Stir until everything is evenly distributed.
Step 6: Simmer and Heat Through
Reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes. This allows the flavors to meld together beautifully.
Step 7: Finish and Serve
Once the jambalaya is heated through, remove it from the heat. Stir in the freshly chopped cilantro and parsley. Serve warm, garnished with additional herbs if desired.
Flavor-Forward Alternatives
- For a protein boost, consider adding cooked shrimp or chicken if you’re not keeping it vegetarian.
- Swap out the brown rice for quinoa for a different texture and flavor.
- Use different beans like pinto or garbanzo beans depending on your preference.
- Add other vegetables like corn or zucchini for extra nutrition and color.
Notes from the Test Kitchen
This Healthy Jambalaya Recipe is incredibly forgiving. Feel free to adjust the spices according to your taste. If you prefer a milder dish, reduce the chili powder and cayenne pepper. Additionally, using leftover rice can save you time and make this recipe even quicker!
Storing, Freezing & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. This dish also freezes well; transfer to a freezer-safe container and freeze for up to 3 months. To reheat, thaw overnight in the fridge and warm up in a pot over medium heat, adding a splash of vegetable broth if it appears too thick.
Reader Questions
Can I make this jambalaya spicier?
Absolutely! You can increase the amount of cayenne pepper or add hot sauce to the finished dish for an extra kick.
Is brown rice necessary for this recipe? Can I use white rice instead?
While brown rice adds more fiber and nutrients, you can certainly substitute it with white rice. Adjust the cooking time according to the type of rice you’re using.
Can I make this dish ahead of time?
Yes! This Healthy Jambalaya Recipe tastes even better the next day as the flavors meld together. You can prepare it in advance and simply reheat it when you’re ready to serve.
What can I serve with jambalaya?
This dish is hearty enough to be a meal on its own, but it pairs beautifully with a simple green salad or some crusty whole-grain bread on the side.
Cook This Next
Make It Tonight
This Healthy Jambalaya Recipe is not just a meal; it’s a celebration of flavors and a wonderful way to nourish your body. With its rich textures and vibrant colors, it’s sure to become a favorite in your household. Gather your ingredients, follow the simple steps, and enjoy a bowl full of goodness that’s both satisfying and healthy. Don’t forget to share your creations with us and let us know how you made this dish your own! Enjoy!
Healthy Jambalaya Recipe
Ingredients
- 2 tablespoons Olive Oil
- 1 large Yellow Onion diced
- 2 stalks Celery chopped
- 2 cloves Garlic minced
- 1 medium Jalapeño Pepper optional
- 1 each Green Bell Pepper chopped
- 1 each Red Bell Pepper chopped
- 2 tablespoons Tomato Paste
- 30 ounces Diced Tomatoes canned
- 3 cups Vegetable Broth low-sodium
- 1 teaspoon Dried Oregano
- 1 teaspoon Dried Basil
- 1 teaspoon Dried Thyme
- 1 teaspoon Smoked Paprika
- 1 teaspoon Chili Powder
- 1/2 teaspoon Cayenne Pepper
- 1 teaspoon Kosher Salt adjust to taste
- 1 teaspoon Black Pepper adjust to taste
- 3 cups Brown Rice cooked
- 1 can Butter Beans
- 1 can Kidney Beans
- 1 can Black Beans
- 1/4 cup Cilantro fresh, chopped
- 1/4 cup Parsley fresh, chopped
Instructions
- In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the diced yellow onion and chopped celery, cooking until they soften, about 5 minutes. Stir in the minced garlic and jalapeño (if using), cooking for another minute until fragrant.
- Stir in the chopped green and red bell peppers, along with the tomato paste. Cook for an additional 2-3 minutes, allowing the paste to caramelize slightly and deepen in flavor.
- Pour in the 30 ounces of diced tomatoes and the 3 cups of low-sodium vegetable broth. Stir to combine all the ingredients well.
- Add the dried oregano, basil, thyme, smoked paprika, chili powder, cayenne pepper, kosher salt, and black pepper. Mix thoroughly and bring the mixture to a boil.
- Once boiling, add the 3 cups of cooked brown rice, butter beans, kidney beans, and black beans. Stir until everything is evenly distributed.
- Reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes. This allows the flavors to meld together beautifully.
- Once the jambalaya is heated through, remove it from the heat. Stir in the freshly chopped cilantro and parsley. Serve warm, garnished with additional herbs if desired.
Equipment
- Large Pot or Dutch Oven
- Wooden Spoon
- Measuring cups and spoons
- Knife and cutting board
Notes
- Feel free to adjust the spices according to your taste.
- Using leftover rice can save you time.
- This dish freezes well; transfer to a freezer-safe container.
