⏱ 45 min totalVegan Jambalaya
Per 1 serving · 497 g · 25 ingredients
of a 2,000 cal day
- Protein18g17% of calories
- Carbs75g71% of calories
- Fat5.8g12% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Vegan Jambalaya (497 g) has 417 calories, with 18 g of protein, 75 g of carbohydrates and 5.8 g of fat. Most of its energy comes from carbs (71% of calories). It is high in protein (35% DV), dietary fiber (46% DV) and Vitamin C (55% DV). Keep an eye on sodium, which provides 68% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber46%
- Vitamin C55%
- Vitamin K77%
- Thiamine54%
- Niacin23%
Good source of
10–19% of the daily value
- Vitamin E14%
- Riboflavin (B2)11%
- Choline12%
- Calcium16%
Watch
20%+ of the daily value
- Sodium68%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tsp Olive oil
⅛ medium Onion
½ cloves, minced Garlic
¼ stalks, large (11 inches long) Celery
⅛ medium Green bell pepper
⅛ medium Red bell pepper
¼ cup Tomatoes
½ cup Vegetable broth
⅛ tsp, ground Oregano
⅛ tsp, ground Basil
⅛ tsp, ground Thyme
⅛ tsp Paprika- ¹⁄₁₆ tsp Smoked paprika
¹⁄₁₆ tsp Cayenne pepper
¼ leaf Bay leaf
¼ tbsp Hot sauce
¼ tbsp Tamari soy sauce- 🥄⅛ tsp Salt
⅛ dash Black pepper
¼ cup Chickpeas
¼ cup Kidney beans
¼ cup White beans
¼ cup Brown rice
1 tbsp Parsley
¼ medium Scallions
Directions
- 1
Heat the oil in a large heavy pot over medium heat. Add the diced onion and cook, stirring, until translucent, about 3–4 minutes.
- 2
Stir in the garlic, then add the celery and both bell peppers. Sauté until the vegetables begin to soften, 3–5 minutes.
- 3
Add the crushed tomatoes, vegetable broth, oregano, basil, thyme, paprika, smoked paprika, cayenne, bay leaves, hot sauce, soy sauce, salt, and black pepper. Stir in the rice to submerge evenly.
- 4
Bring to a boil, then reduce to a gentle simmer. Cover and cook, stirring occasionally to prevent sticking, until the rice is tender and most of the liquid is absorbed, about 35–45 minutes. Add a splash of water or broth if the pot looks dry before the rice is done.
- 5
Fold in the chickpeas, kidney beans, and white beans. Simmer uncovered just until heated through, 1–3 minutes, then taste and adjust seasoning as desired.
- 6
Remove and discard the bay leaves. Serve hot, topped with chopped parsley and scallions.
Vitamins & minerals
Amounts for 1 serving (497 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 77 μg | 9% |
| Vitamin C | 50 mg | 55% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 93 μg | 77% |
| Thiamine | 1 mg | 54% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 61% |
| Folate (B9) | 123 μg | 31% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 67 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 157 mg | 16% |
| Iron | 6 mg | 70% |
| Potassium | 970 mg | 21% |
| Magnesium | 153 mg | 37% |
| Phosphorus | 359 mg | 51% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 61% |
| Manganese | 3 mg | 121% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 786 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,523 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 6 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 417 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Vegan Jambalaya?
One serving of Vegan Jambalaya (1 serving) has 417 calories, which works out to 84 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Vegan Jambalaya high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Jambalaya keto-friendly?
It is hard to fit into a strict keto diet. One serving has 62 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Jambalaya?
1567 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Jambalaya?
5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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