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.
Meatless Jambalaya
- Prep Time 1 hr 20 min
- Total 1 hr 20 min
- Ingredients 13
- Servings 6
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
Instructions
-
Step1Heat 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.
-
Step2Stir 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.
-
Step3Stir in beans. Cover; simmer an additional 5 to 10 minutes or until thoroughly heated, stirring occasionally.
Nutrition
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;
© 2025 ®/TM General Mills All Rights Reserved