Menu

Meatless Jambalaya

  • Save Recipe
Meatless Jambalaya
  • Prep 1 hr 20 min
  • Total 1 hr 20 min
  • Ingredients 13
  • Servings 6
  • Save
  • Print
  • Pinterest
  • Facebook
  • Email
Ready to make?
  • Save
  • Shop
  • Share
  • Keep Screen On
Stirring fennel seed, red pepper and Italian seasoning into this savory stew evokes the flavor of Italian sausage without the fat and calories. Each serving has only 3 grams of fat and 280 calories.
Updated May 28, 2010

Ingredients

  • 1 tablespoon oil
  • 1/2 cup coarsely chopped onion
  • 1/2 cup coarsely chopped green bell pepper
  • 2 garlic cloves, minced
  • 2 cups water
  • 1 (14.5-oz.) can stewed tomatoes, undrained, cut up
  • 1 (8-oz.) can tomato sauce
  • 1/2 teaspoon dried Italian seasoning
  • 1/4 teaspoon ground red pepper (cayenne)
  • 1/8 teaspoon fennel seed, crushed
  • 1 cup uncooked regular long-grain white rice
  • 1 (15.5-oz.) can butter beans, drained, rinsed
  • 1 (15.5-oz.) can red beans or kidney beans, drained, rinsed

Steps

  • 1
    Heat oil in large skillet over medium-high heat until hot. Add onion, bell pepper and garlic; cook and stir 2 to 3 minutes or until crisp-tender.
  • 2
    Stir in water, tomatoes, tomato sauce, Italian seasoning, ground red pepper and fennel. Bring to a boil; add rice. Reduce heat to low; cover and simmer 25 to 35 minutes or until rice is tender, stirring occasionally.
  • 3
    Stir in beans. Cover; simmer an additional 5 to 10 minutes or until thoroughly heated, stirring occasionally.

Nutrition Information

280 Calories, 3g Total Fat, 10g Protein, 52g Total Carbohydrate, 5g Sugars

Nutrition Facts

Serving Size: 1 1/4 Cups
Calories
280
Calories from Fat
25
Total Fat
3g
5%
Saturated Fat
0g
0%
Cholesterol
0mg
0%
Sodium
630mg
26%
Total Carbohydrate
52g
17%
Dietary Fiber
7g
28%
Sugars
5g
Protein
10g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
25%
25%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
3 Starch; 3 Other Carbohydrate; 1 Vegetable; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
© 2021 ®/TM General Mills All Rights Reserved