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Further Reading
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Carrot and Bean Soup
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Mackerel and Spinach Kedgeree
A Guide to the Overcoming MS diet
How to follow the Overcoming MS diet on a budget
A colourful plate of vegan jambalaya, consisting of rice, peas, butterbeans, tomatoes and spices.

Vegan Jambalaya

Jambalaya is hearty, warming and spiced. Swap butterbeans for tinned mackerel, sardines, or lentils. Use dried rice or sachets, both methods are below. Recipe by Karen Lee.

Dinner
Easy
Vegetables
Time 10 mins to prep, 32 mins to cook.
Skill Level Easy
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Ingredients list:

Serves 4
  • 400 g tin chopped tomatoes
  • 200 g basmati/quick cook rice or 2 x 250g sachets of cooked rice
  • 4 tablespoons fresh or frozen onion
  • 100 g frozen mixed peppers
  • 150 g frozen sweet potato chunks
  • 1 tbsp fajita or Cajun spice mix or chilli powder
  • ½ teaspoon garlic powder
  • 400 g tin butterbeans
  • 200 g frozen peas
  • Salt and pepper
  • Handful rocket or green leaves to serve
  • 500 g sachet of cooked rice
Metric - US Imperial

Instructions:

  1. If using dried rice: Pour the tomatoes into a large glass bowl. Add the onion and rice. Fill the empty tomato tin with water and pour that into the bowl. Cover the bowl with clingfilm pierced a couple of times with a knife and microwave on high for 5 minutes. 
  2. Add the mixed peppers, sweet potato, spice mix and garlic powder to the bowl. Stir well, re-cover with the clingfilm then microwave on high for 10 minutes. 
  3. After 10 minutes, stir again and leave uncovered. Microwave for 7 minutes. Stir again and microwave for another 5 minutes. By now the rice should be swelling and looking nearly cooked. If not, heat for another 5 minutes on high. 
  4. Add the butterbeans and peas to the bowl. Stir well and microwave for 5 minutes. 
  5. Remove the bowl from the microwave and cover with a plate. Leave to stand for 5 minutes. 
  6. Season with salt and pepper to taste and serve with leaves scattered on top. 

Notes:

If using sachets of rice: Pour the tomatoes into the large glass bowl. Add onion and seasoning. Microwave for 4 minutes. Add the rice, peppers and sweet potato. Cook for 5 minutes then add butterbeans and peas. Microwave for 4 minutes and leave to stand. Serve as above. 

You can get more budget-friendly meal ideas in our free guide. Download it here.

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