Jambalaya Stew

Jambalaya Stew Photo: Oxmoor House


  • 4 cups water
  • 2 1/2 cups chopped tomato (about 2 large)
  • 1 1/2 cups chopped green bell pepper (about 2 small)
  • 1 cup chopped onion (about 1 medium)
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon chili powder
  • 1 teaspoon hot sauce
  • 3/4 teaspoon salt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cups uncooked instant rice
  • 3 (8-ounce) cans no-salt-added tomato sauce
  • 2 (15-ounce) cans no-salt-added red kidney beans, undrained
  • 1 (16-ounce) package frozen sliced okra, thawed


Combine first 10 ingredients in a large Dutch oven. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes.

Add rice and remaining ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until okra is tender. Remove and discard bay leaf.

  • Yield: 16 servings (serving size: 1 cup)

Nutritional Information

Calories per serving: 151
Caloriesfromfat per serving: 0.0%
Fat per serving: 0.6g
Saturated fat per serving: 0.1g
Monounsaturated fat per serving: 0.0g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 7g
Carbohydrate per serving: 30.7g
Fiber per serving: 3.2g
Cholesterol per serving: 0.0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg

Good to Know

Choose whole-grain rice for an extra boost of fiber. Served together, rice and beans are a complete protein. Cooking the stew with the juices from the tomatoes and beans is a great way to get all the nutrients that are lost during boiling.
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