- Country: USA
- Region/Province: Louisiana (Creole cuisine)
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Total Time: 55 minutes
- Servings: 6
- Difficulty: Medium
Health Benefits
- Weight Management: High in protein and fiber from quinoa and vegetables.
- Heart Health: Low in saturated fat and sodium.
- Digestive Health: A good source of dietary fiber.
Dietary Categories
- âś… Vegan, Vegetarian, Gluten-free, Dairy-free
- ❌ None
Nutritional Highlights (per serving)
- Calories: 400
- Protein: 15g
- Fiber: 12g
- Key Nutrients: Iron, Magnesium, Manganese
Ingredients (with quantities)
- 1 tbsp olive oil
- 1 onion, chopped
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 (14.5 oz) can diced tomatoes, undrained
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 tbsp Cajun seasoning
- 1 tsp dried thyme
- 1/2 tsp smoked paprika
- 1 bay leaf
- 1 (15 oz) can kidney beans, rinsed and drained
- Fresh parsley, chopped, for garnish
Instructions
- In a large pot or Dutch oven, heat olive oil over medium heat. Add onion, bell peppers, and celery and cook until softened, about 5-7 minutes.
- Add garlic and cook for another minute until fragrant.
- Stir in diced tomatoes, quinoa, vegetable broth, Cajun seasoning, thyme, smoked paprika, and bay leaf. Bring to a boil, then reduce heat and simmer, covered, for 20-25 minutes, or until the quinoa is cooked and the liquid is absorbed.
- Stir in the kidney beans and cook for another 5 minutes, until heated through.
- Remove the bay leaf and garnish with fresh parsley before serving.
Chef’s Healthy Modifications
- Original ingredient → Healthier substitute: Using quinoa instead of white rice boosts the protein and fiber content of this classic Creole dish.
- Cooking method change for health: This is a one-pot meal, which is a convenient and healthy cooking method.
- Portion/serving suggestions: Serve hot, on its own or with a side of cornbread.
Cultural Context
Jambalaya is a classic Louisiana Creole dish with Spanish, French, and West African influences. It is a hearty and flavorful one-pot meal that typically includes rice, meat, and vegetables. This healthy, plant-based version uses quinoa to create a nutritious and satisfying meal that is still packed with the bold flavors of traditional jambalaya.
