One Pot Lentil Shrimp Jambalaya! A grain free, healthy Cajun-inspired mashup! Classic Jambalaya and shrimp gumbo combined together and made with lentils instead of rice. Truly, a southern comfort food meal in a bowl. Packed full of fiber and protein. It’s an easy one pot meal for a family, potlucks, or even to make ahead and freeze for later!
Just letting you know this Lentil Shrimp Jambalaya recipe was originally published in 2015. I retested, rephotographed, updated content and URL. Now I am republishing it for you today! I hope you enjoy. Thank you for following Cotter Crunch Y’all!.
It’s cold and I’m in the mood for some major spicy hearty goodness. Let’s talk about this one pot wonder, shall we?
Truth —> If you are from the south, then you know one thing is for sure…. You don’t mess with traditional Southern Comfort Food, especially Cajun/Creole style food. Think shrimp and grits, gumbo, and jambalaya. Each of these recipes have a unique cooking technique and flavor panel! But if your Emeril lagasse, the master of creole food, you can mess with Cajun recipes however you’d like. He’s a genius! Wouldn’t you agree?
Okay, so I might not be from Louisiana, but I am a Texas girl with family recipes you just don’t mess with. Meaning, you don’t change what’s already perfect, such as my mom’s jambalaya casserole. Well, consider me ballsey because I just did. I messed with both traditions. Classic Cajun dishes and mom’s jambalaya casserole. But all for good health and variety. That’s a good reason, yes?!
A Hearty yet Healthy Meal in A bowl – Shrimp Jambalaya with Lentils
Healthy comfort food bowls…. they do exist!
Yes, shrimp jambalaya can be made healthy, grain free, and gluten free with just a few swaps! The RIGHT SWAPS being key.
Instead of making true jambalaya here, I made a combo of gumbo and jambalaya. Most comfort food is all about the protein and the starch (roux’s and all) anyway. We might as well play to it’s strengths!
SWAPS for making a Healthier HEARTY Shrimp Jambalaya
- Cajun Spiced chicken or turkey sausage instead of pork sausage
- Extra Veggies along with the holy trinity (onion, celery, bell pepper) of veggies!
- Lentils (for plant based protein and fiber) instead of rice. Cooked and cooled lentils are also a great source of resistant starch. Which means your digestion will benefit from eating this shrimp jambalaya dish. See, more bang for your buck, health wise!
- Need a paleo jambalaya option? No prob! Try swapping out the lentils or rice for riced veggies!
- Arrowroot Slurry (no oil or butter needed) instead of traditional roux to thicken it. Or feel free to use my paleo roux recipe here.
- No sugar added Crushed tomatoes – Yes, perfect for our refined sugar free diet challenge!
Tips for making a QUICK Jambalaya dish !
- Simple! Prep the lentils ahead or use leftover lentils.
- Buy precooked sausage
- Buy Shrimp that’s already peeled. We love using Sizzlefish for that reason!
- Prep your vegetables the day before.
Then all you have left to do is saute, season, and simmer! All in one pot. BAM!
Ready friends? Let’s spice things up in the kitchen!
Lentil Shrimp Jambalaya {Grain Free}
- Prep Time: 15 min
- Cook Time: 30 min
- Total Time: 45 minutes
- Yield: 5 1x
Description
One Pot Lentil Shrimp Jambalaya Bowls {Grain Free}
Ingredients
-
- 1 cup to 1 1/4 cup lentils (uncooked) or 3 cups already cooked (see notes)
- note – If you are preparing uncooked lentils, you will need an additional 3 cups Water or broth to cook lentils if needed. If you are using precooked lentils (3 cups) then you can skip this step.
- 170 grams or 1 1/4 cup sliced precooked or uncooked andouille sausage or chicken sausage – see notes for uncooked sausage instructions.
- 1 –2 tbsp oil or butter (as needed)
- 2/3 to 1 cup each chopped celery, onion, and bell pepper. Around 2 1/2 c total. The “holy trinity” blend. Feel free to add in extra veggies, like chopped carrots. I did!
- 3 garlic cloves, minced – 1 tsp minced
- 1 jalapeno – sliced (deseed for less spicy)
- 1 cup crushed tomatoes
- 1/2 tsp cajun creole seasoning blend (feel free to add more if you like)
- 2 sprig fresh thyme or 1/2 tsp dried thyme
- pinch of smoked paprika (optional)
- 1 bay leaf
- 14–16 ounces medium shrimp – peeled and deveined
- 1 cup diced okra (fresh or frozen)
- FOR THICKER JAMBALAYA MIX IN SLURRY – 1 tbsp arrowroot starch or cornstarch mixed with equal parts cold water.
- Crushed red pepper flakes to garnish
- Sea salt and freshly-cracked black pepper or peppercorns (to taste)
Optional toppings: chopped fresh herbs (parsley or cilantro), extra jalapeño, cajun hot sauce
- 1 cup to 1 1/4 cup lentils (uncooked) or 3 cups already cooked (see notes)
Instructions
- First, prepare your lentils (if using uncooked lential). For best results, first rinse lentils thoroughly. If you are using cooked lentils, skip the cooking step below.
- Lentils: In a large pot, bring 3 cups of liquid (water or broth) to a boil. Add 1 1/4 cup of rinsed lentils. Cover tightly, reduce heat and simmer for about 15-20 minutes. Drain water from the lentils and set aside in a bowl.
- In the same pot, add 1 tablespoon oil or butter over medium to medium high heat. NOTE: If you are using uncooked sausage, you may add it here to be browned and then remove. Will need extra oil for sautéeing veggies next. If you are using pre-cooked sausage, then skip the browning and add cooked sliced sausage later with shrimp and lentils.
- Add your onion, celery, carrots/bell pepper, jalapeño, and garlic. Sauté vegetables on medium to medium-high heat for a few minutes to coat the pan. Or until the onions are slightly browned and fragrant.
- Next stir in the crushed tomatoes, cooked lentils, cajun spices, smoked paprika, thyme, bay leaf, and stir to combine. Continue cooking until the mixture reaches a simmer. Then reduce heat to medium-low, cover and simmer for about 5 minutes or so. Just to let the flavors release. You will not need to cook long since lentils are already cooked.
- Lastly, stir in your shrimp and okra. Mix. For thicker jambalaya mix in arrowroot or corn starch slurry. Mix again. Cook on medium, stirring once or twice, for 6-10 minutes or until shrimp or not longer pink. Add your chicken sausage back into the pot and return to low. Remove bay leaf before serving.
- Serve in bowls and top with red pepper flakes, a dash sea salt and black pepper, and parsley, if desired. I added lots of cajun red hot sauce.
Notes
- To make this dish even faster, you can use pre cooked shrimp and sausage and just add it to the cooked veggies and lentils. Then stir and cook for a few minutes to get flavors all combined.
-
If jambalaya is too thick for your liking, mix in 1/2 cup chicken broth. If it’s too thin, mix in arrowroot slurry. To be added with shrimp and okra.
- Category: stew
- Method: stove
- Cuisine: Cajun
Nutrition
- Serving Size:
- Calories: 343
- Sugar: 5.1 g
- Sodium: 452.8 mg
- Fat: 7.5 g
- Saturated Fat: 1.4 g
- Carbohydrates: 34.3 g
- Fiber: 7 g
- Protein: 36.6 g
- Cholesterol: 168.1 mg
Keywords: lentil, shrimp, jambalaya, gluten free, dairy free, cajun, healthy, one pot, dinner, seafood, grain free
This dish is perfect for potluck parties, family dinners, for making ahead and freezing for later, and for REFUELING you after a long day. Whether that be a long day of work, training, school, etc.
It’s definitely another gluten free go-to recipe of ours. Kinda like this one pot shrimp dish. A meal that satisfies every taste bud on your tongue. Don’t believe me? take the challenge and try it for yourself!
You won’t be disappointed. Unless you’re Emeril.. kidding.
Favorite cajun style comfort food?
Do you have any recipe mash ups that you make?
Do share!
Cheers,
LC
