Prep Time:5 mins
Understanding food allergies and intolerances
Vegetable jambalaya
Cooking Time:30 mins
Serves:1 Adult
Why not make this dish your own by adding a variety of seasonal vegetables of your choice to increase your vegetable intake and give your meal some bulk?
About this recipe
This recipe was developed by our safefood nutritionists
Ingredients
- 1 teaspoon of vegetable oil
- 1 small onion, peeled and chopped
- ½ red pepper, de-seeded and chopped
- ½ yellow pepper, de-seeded and chopped
- 1 teaspoon of paprika
- 2 stalks of celery, chopped
- 1 clove of garlic, peeled and crushed or finely chopped
- ½ teaspoon of crushed chillies
- 75g / 2½oz. of basmati rice
- 250ml / 9fl oz. of boiling water
- 2 medium tomatoes, each cut into 4 chunks
- 1 small tin of mixed beans, drained
- 1 bay leaf
- 1 pinch of cayenne pepper
- 1 dash of tabasco sauce (optional)
- 1 tablespoon of fresh parsley, chopped
- ½ lemon, juiced
Method
- Heat the oil in a non-stick pan over a low heat and add the onions, peppers and paprika and cook gently for 5 minutes
- Next add the celery, garlic and chillies and cook for a further 4-5 minutes until the vegetables have softened
- Add the rice to the pan and mix well to coat then add the water, chopped tomatoes, mixed beans, bay leaf, cayenne pepper and tabasco if using
- Cover with a lid and simmer for 20 minute until the liquid is absorbed by the rice
- Check your jambalaya during its cooking time and add more water if needed to ensure the rice cooks without sticking
- When the rice is cooked through, serve garnished with the flat leaf parsley and a squeeze of lemon juice
What you will need
- Chopping board
- Chopping knife
- Cutlery
- Frying pan
- Kitchen scales
- Measuring jug(for liquids)
Serving suggestions
Serve with a mixed leaf salad
"For a healthier option choose wholegrain rice"
