Red Bean Vegetable Jambalaya

Bean and vegetables make a sauce to top the couscous in this high fiber dinner recipe.

Red Bean Vegetable Jambalaya
Servings: 6 Prep 20 mins Cook 40 mins
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Ingredients

  • 1 tablespoon  vegetable oil
  • 1 large onion, sliced
  • 4 large carrots, peeled and sliced into 1/2-inch coins
  • 1/2 cauliflower, cut into florets, about 6 cups
  • 1 large green pepper, cut into 1-inch pieces
  • 2 cloves garlic, peeled and chopped
  • 2 14 1/2ounce cans no-salt-added diced tomatoes (such as Muir Glen)
  • 1 tablespoon  salt-free Cajun/Creole seasoning (such as the Spice Hunter)
  • 1/2 teaspoon  salt
  • 1 15 ounce can red kidney beans, drained and rinsed
  • 1 7.6ounce package whole-grain couscous

Make It

1. Heat oil in a stockpot over medium heat. Add the onion and carrots and cook 6 minutes, stirring occasionally. Add cauliflower and pepper and cook an additional 6 minutes, stirring occasionally.

2. Stir in the garlic, tomatoes, Cajun seasoning and salt. Simmer with lid ajar for 25 minutes. Stir occasionally.

3. Add beans and simmer 3 minutes, until beans are heated through and vegetables are fork-tender.

4. While jambalaya is cooking, prepare couscous following package directions.

5. Serve jambalaya over couscous. Makes 6 servings.

Nutrition Facts

Servings Per Recipe: 6; Amount Per Serving: cal.(kcal): 263, Fat, total(g): 3, carb.(g): 50, fiber(g): 9, pro.(g): 11, sodium(mg): 418, Percent Daily Values are based on a 2,000 calorie diet.

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