Healthy Jambalaya Recipe (2024)

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.

4.86 from 7 votes

Healthy Jambalaya Recipe

This classic Southern dish has gone Vegan, with nutrient-rich ingredients that taste phenomenal.

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Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Yield 10 people

Serving Size 1 cup

Ingredients

US Customary - Metric

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

SmartPoints (Freestyle): 3

Keywords dairy-free, Gluten-Free, Plant-Based, Vegan, Vegetarian

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More Vegan Recipes:

Baked Tofu Chunks with Cajun Spice Dry Rub

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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.

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FAQs

Why is jambalaya healthy? ›

It's packed with protein in the shrimp, chicken and sausage. Brown rice is your healthy source for carbohydrates. Obviously this is a meal for later on in your bariatric surgery recovery when you are comfortable eating different things all in the same meal.

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How many calories are in homemade 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.

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.

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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.

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Is jambalaya a black dish? ›

Jambalaya (/ˌdʒæmbəˈlaɪə/ JAM-bə-LY-ə, /ˌdʒʌm-/ JUM-) is a savory rice dish of mixed origins that developed in the U.S. state of Louisiana apparently with African, Spanish, and French influences, consisting mainly of meat or seafood (or both), and vegetables mixed with rice and spices.

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What protein is in jambalaya? ›

Pick your protein: Chicken, shrimp and Andouille sausage are all traditional options for jambalaya. But feel free to choose just one, two or use all three, depending on what proteins you like. Other options could include other kinds of seafood (i.e. cod, mussels, clams, crawfish, etc.), pork or firm tofu.

Why is jambalaya important? ›

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. Today, the dish is comprised of a mix of chicken, seafood, sausage–or all three!

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Is jambalaya good for muscle building? ›

The magnesium content in the grain will back your muscles, nerves, and bone function. And, the niacin content in farro will assist your body in breaking down all your macros. If you're one to work out before eating dinner, this is a great post-workout option to refuel those starved muscles.

Does jambalaya have a lot of protein? ›

The favorite choice for the term "Jambalaya" is 1 cup of Jambalaya with Meat and Rice which has about 26 grams of protein.