Jambalaya

Jambalaya is a hearty, one-pot rice dish that originates from Louisiana, USA, blending French, Spanish, and West African culinary traditions. It typically features rice cooked with a mix of proteins like andouille sausage, chicken, or shrimp, along with the 'holy trinity' of vegetables (onion, celery, bell pepper) and a blend of Cajun or Creole spices. The dish is known for its rich, savory flavor and its ability to feed a crowd with minimal cleanup.

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🍽️ Nutrition at a glance

Jambalaya is a balanced meal that provides a good mix of carbohydrates from the rice, protein from the meats and seafood, and fats from the cooking oils and sausages. A typical serving (about 1.5 cups) can range from 400 to 600 calories, offering key nutrients like iron, B vitamins, and fiber from the vegetables.

Nutrition breakdown

Calories	450 kcal
Protein	28 g
Carbs	40 g
Fat	18 g
Fiber	3 g
Sugar	4 g
Sodium	950 mg
Iron	4.5 mg
Potassium	550 mg
Vitamin A	1200 IU
Vitamin C	15 mg
Calcium	80 mg
Magnesium	65 mg
Zinc	4 mg
Vitamin B6	0.6 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Jambalaya is a symbol of New Orleans' melting pot heritage, often served at festivals, family gatherings, and Mardi Gras celebrations. Nutritionally, it's unique because it can be easily adapted to be leaner (using turkey sausage and more vegetables) or heartier, making it a versatile dish that reflects the resourcefulness of Cajun and Creole cooking.