The Easy Heart Healthy Cookbook for Slow Cookers: 130 Prep-and-Go Low-Sodium Recipes by Nicole R. Morrissey MS RD BC-ADM

Author:Nicole R. Morrissey MS RD BC-ADM [Morrissey MS RD BC-ADM, Nicole R.]
Language: eng
Format: epub, mobi
Publisher: Rockridge Press
Published: 2018-05-14T22:00:00+00:00

DAIRY-FREE • GLUTEN-FREE • VEGAN

VEGAN JAMBALAYA

Prep time: 15 minutes / Cook time: 6 to 8 hours on low

With traditional Cajun spices, this no-meat jambalaya is full of fiber-rich vegetables with a protein punch from the kidney beans. Cashews add healthy fats and a rich hearty flavor so you won’t miss the meat.

Serves 6

5 cups Savory Vegetable Broth (here) or low-sodium vegetable broth

1 (15-ounce) can red kidney beans, drained and rinsed

2 cups diced fresh tomatoes with their juices, or 1 (14.5-ounce) can no-salt-added diced tomatoes

2 cups long-grain brown rice

1 cup ½-inch round okra slices

1 cup chopped cashews

2 celery stalks, diced

1 green bell pepper, diced

1 medium onion, diced

4 garlic cloves, minced

2 tablespoons cayenne hot sauce (or to taste)

1 tablespoon extra-virgin olive oil

1 tablespoon smoked paprika

1 tablespoon ground cumin

1 teaspoon dried thyme

1 teaspoon dried oregano

1. Combine all the ingredients in a 6-quart slow cooker. Cover and cook on low for 6 to 8 hours, until the vegetables and rice are tender and the sauce has thickened. If the rice becomes too dry during cooking, add more broth or water.

2. Serve hot.

Per Serving (1¾ cups): Calories: 504; Total Fat: 16g; Saturated Fat: 3g; Trans Fat: 0g; Polyunsaturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 153mg; Carbohydrates: 80g; Fiber: 9g; Sugars: 7g; Protein: 15g

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