7 Dimensions of Wellness

7 Dimensions of Wellness
7 Dimensions of Wellness

Monday, February 23, 2009

Meatless Jambalaya

Makes 4 servings

This is a Louisiana-inspired stew, rich and thick. Add additional broth to thin if you prefer. Serve with cornbread or rolls.

1 can (28 ounces) Italian plum tomatoes
1 cup chopped onion
1 cup vegetable broth
1 cup quick cooking brown rice
1 tsp. minced garlic
2 bay leaves
1 tsp. dried basil leaves
1 tsp. dried thyme leaves
1 tsp. hot pepper sauce, or to taste
1 large green bell pepper, cut into 1-inch pieces
1 cup diced yellow squash
1 can (16 ounces) black eyed peas, drained
Chopped parsley or chives, for garnish

Combine tomatoes, onion, broth, rice, garlic, bay leaves, basil, thyme and hot pepper sauce in a large saucepan. Cover and bring to a boil over high heat. While rice is cooking, cut green pepper into 1-inch pieces and dice yellow squash. Stir into stew and reduce heat to medium. Stir in black eyed peas, cover and simmer for 10-12 minutes, stirring once. Remove and discard bay leaves. Sprinkle with parsley if desired.

Nutrition Information per Serving:
340 calories, 2g fat (0g saturated), 12g protein, 71g carbohydrate, 8g fiber, 980mg sodium, 0mg cholesterol

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