Red Bean Vegetable Jambalaya
Bean and vegetables make a sauce to top the couscous in this high fiber dinner recipe.
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 cans (14.5 ounces each) 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 can (15 ounces) red kidney beans, drained and rinsed
-
1 package (7.6 ounces) whole-grain couscous
Directions
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 information
Calories 263, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 418 mg, Carbohydrate 50 g, Fiber 9 g, Protein 11 g.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
how-tos
Recommended Recipe:
Creamy Wheat Berry Hot Cereal
This warming whole-grain porridge pairs cooked wheat berries with rolled oats, fruit and nuts for a filling, fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you've thawed frozen cooked wheat berries overnight in the refrigerator.
See RecipeMore Great Recipe Ideas from Family Circle
