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Red Kidney Bean Jambalaya

 
Red Kidney Bean Jambalaya
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.86

$1.86 per serving

53 people like this recipe

53 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,main course,main dish,dinner Creole,Cajun
spoonacular Score:99%

Spoonacular Score: 99%

 

Red Kidney Bean Jambalaya might be just the Creole recipe you are searching for. One serving contains 538 calories, 21g of protein, and 8g of fat. For $1.69 per serving, this recipe covers 34% of your daily requirements of vitamins and minerals. This recipe from foodandspice.blogspot.com has 52 fans. A few people really liked this main course. Head to the store and pick up brown rice, vegetable stock, liquid smoke, and a few other things to make it today. To use up the sea salt you could follow this main course with the Raspberry Sea Salt Brownies as a dessert. From preparation to the plate, this recipe takes about 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is spectacular. Try Red Kidney Bean Dip, Kidney Bean Dip, and Red Kidney Bean Curry for similar recipes.

Ingredients

Servings:
2 cups
2 cups cooked dried brown rice
cooked dried brown rice
2 medium
2 medium carrots
carrots
2 stalks
2 stalks celery
celery
1 tsp
1 tsp celery seed
celery seed
2 cups
2 cups cooked dried kidney beans
cooked dried kidney beans
1 tsp
1 tsp dried marjoram
dried marjoram
2 tsps
2 tsps dried thyme
dried thyme
1 medium
1 medium eggplant
eggplant
2 cloves
2 cloves garlic
garlic
3 handfuls
3 handfuls green beans
green beans
some
some black fresh ground pepper
black fresh ground pepper
2 tsps
2 tsps ground sage
ground sage
0.5 tsps
0.5 tsps liquid smoke
liquid smoke
2 Tbsps
2 Tbsps olive oil
olive oil
1
1  red bell pepper
red bell pepper
1 small
1 small white diced red onion
white diced red onion
1.5 tsps
1.5 tsps sea salt
sea salt
1 tsp
1 tsp sriracha
sriracha
2 medium
2 medium diced tomatoes
diced tomatoes
3 cups
3 cups vegetable stock
vegetable stock
2 cups cooked dried brown rice
2 cups
cooked dried brown rice
2 medium carrots
2 medium
carrots
2 stalks celery
2 stalks
celery
1 tsp celery seed
1 tsp
celery seed
2 cups cooked dried kidney beans
2 cups
cooked dried kidney beans
1 tsp dried marjoram
1 tsp
dried marjoram
2 tsps dried thyme
2 tsps
dried thyme
1 medium eggplant
1 medium
eggplant
2 cloves garlic
2 cloves
garlic
3 handfuls green beans
3 handfuls
green beans
some black fresh ground pepper
some
black fresh ground pepper
2 tsps ground sage
2 tsps
ground sage
0.5 tsps liquid smoke
0.5 tsps
liquid smoke
2 Tbsps olive oil
2 Tbsps
olive oil
1  red bell pepper
1
red bell pepper
1 small white diced red onion
1 small
white diced red onion
1.5 tsps sea salt
1.5 tsps
sea salt
1 tsp sriracha
1 tsp
sriracha
2 medium diced tomatoes
2 medium
diced tomatoes
3 cups vegetable stock
3 cups
vegetable stock

Equipment

sauce pan
sauce pan
bowl
bowl
sauce pan
sauce pan
bowl
bowl


Instructions

Read the detailed instructions on Food and Spice

Price Breakdown

Cost per Serving: $1.85
Ingredient
2 cups cooked dried brown rice
2 mediums carrots
2 stalks celery
1 teaspoon celery seed
2 cups cooked dried kidney beans
2 teaspoons dried thyme
1 medium eggplant
2 cloves garlic
3 handfuls green beans
some black fresh ground pepper
2 teaspoons ground sage
½ teaspoons liquid smoke
2 tablespoons olive oil
1 red bell pepper
1 small white diced red onion
1.5 teaspoons sea salt
1 teaspoon sriracha
2 mediums diced tomatoes
3 cups vegetable stock
Price
$1.22
$0.21
$0.30
$0.22
$1.58
$0.31
$1.52
$0.13
$1.00
$0.02
$0.02
$0.20
$0.33
$0.60
$0.37
$0.04
$0.04
$0.72
$2.27
$11.10

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Beans freeze well, so don't throw out your leftovers!

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • get more green tips
Disclaimer

Nutritional Information

Quickview
553k Calories
21g Protein
7g Total Fat
102g Carbs
100% Health Score
Limit These
Calories
553k
28%

Fat
7g
12%

  Saturated Fat
1g
7%

Carbohydrates
102g
34%

  Sugar
10g
12%

Cholesterol
0.0mg
0%

Sodium
1113mg
48%

Get Enough Of These
Protein
21g
43%

Manganese
3mg
178%

Vitamin A
5050IU
101%

Folate
316µg
79%

Fiber
17g
69%

Vitamin C
45mg
55%

Magnesium
213mg
53%

Vitamin B1
0.76mg
51%

Phosphorus
488mg
49%

Potassium
1563mg
45%

Vitamin B6
0.87mg
44%

Iron
6mg
38%

Copper
0.76mg
38%

Vitamin K
33µg
32%

Vitamin B3
5mg
28%

Zinc
3mg
23%

Vitamin B5
1mg
20%

Vitamin B2
0.29mg
17%

Calcium
134mg
13%

Vitamin E
1mg
13%

Selenium
2µg
4%

covered percent of daily need

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