Name: Veggie Gumbo
Yield: 6
Ingredients: 3 tbsp olive oil; 3 tbsp all-purpose flour; 1 small onion, small dice; 1 green bell pepper, small dice; 2 stalks of celery, thinly siced; 3 cloves of garlic, minced; 1 14 oz. can of fire roasted tomatoes, with juices; 1 12 oz. bag of frozen black eyed peas; 2 cups low sodium vegetable stock; 1 cup fresh or frozen okra, sliced; 2 tsp smoked paprika; 1 tsp salt; ½ tsp ground black pepper; ¼ tsp thyme; 1 bay leaf; ½ tsp cayenne pepper; 3 cups cooked brown rice

Yields6 Servings

Ingredients

3 tbsp olive oil

3 tbsp all-purpose flour

1 small onion, small dice

1 green bell pepper, small dice

2 stalks of celery, thinly siced

3 cloves of garlic, minced

1 14 oz. can of fire roasted tomatoes, with juices

1 12 oz. bag of frozen black eyed peas

2 cups low sodium vegetable stock

1 cup fresh or frozen okra, sliced

2 tsp smoked paprika

1 tsp salt

½ tsp ground black pepper

¼ tsp thyme

1 bay leaf

½ tsp cayenne pepper

For serving:

3 cups cooked brown rice

Method

Heat olive oil in a large pot over medium high heat.

Add the flour and cook, stirring until golden, about three minutes.

Add the onion, green bell pepper, celery and garlic. Cook, stirring occasionally until veggies are softened.

Add the tomatoes, black eyed peas, vegetable stock, okra and spices.

Bring to a boil and reduce to a simmer.

Cover, stirring occasionally, until okra is tender, about 15 minutes.

Remove bay leaf and discard.

Serve: 1 cup gumbo over ½ cup of brown rice per serving.

Nutrition Facts

Serving Size 1 cup gumbo, 1/2 cup rice

Servings 6

Amount Per Serving
Calories 281

% Daily Value *
Total Fat 8.4g13%
Saturated Fat 1.2g6%
Trans Fat 0.0g
Cholesterol 0.0mg0%
Sodium 615.8mg26%
Potassium 350mg10%
Total Carbohydrate 43.2g15%
Dietary Fiber 6.9g28%
Sugars 5.2g
Protein 8.2g17%

Calcium 9%
Iron 13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients