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One-Pot Bean Gumbo Recipe

Looking for an easy One-Pot Bean Gumbo recipe? Learn how to make One-Pot Bean Gumbo using healthy ingredients.


Submitted by crazyfaith

Makes 7 servings



from "How to Cook Everything Vegetarian" by Mark Bittman; recipe is originally "Black-Eyed Peas with Smoked Tofu" with some additions

Recipe Ingredients for One-Pot Bean Gumbo

1 1/2 cups dried black-eyed peas
8 cups vegetable broth
14 oz tofu, firm
2 tbs liquid smoke
2 medium onions, finely chopped
2 tbs garlic, minced
1 1/2 cups brown rice
1 1/2 cups chopped tomatoes, canned
1 cup okra, chopped, frozen
1/2 cup bell pepper, green, minced

Recipe Directions for One-Pot Bean Gumbo

  1. Put peas (soaked if you like), stock, tofu (+ 2 tbs liquid smoke if you can't find smoked tofu), onions, and garlic in large pot with a tight fighting lid. Bring to boil, then lower heat so it bubbles steadily but not violently. Cook, stirring occasionally, until beans are tender but not mushy, 1-2 hours.

  2. When beans are ready, make sure you have about 3 cups of liquid; if not add more or spoon some out to make 3 cups. Stir in rice, 1 1/2 cups chopped canned tomatoes and 1 cup chopped fresh or frozen okra. Reduce heat to low and cook, undisturbed, for 20 minutes or so.

  3. Remove the lid; if any water remains, turn the heat to high for a minute or two to boil it off. Remove the tofu, cut it into cubes and return it to the pot. Also add 1/2 cup minced bell pepper. Use a fork to gently fluff the mixture. Add a dash or two of Tabasco if you like, taste, and adjust the seasoning. Put the lid back on and let the dish rest for at least 5 minutes and up to 15 before serving.

Categories

Main Dish, Soup, American-Southern, Vegetarian

Nutrition Facts
Serving Size 517.9g
Amount Per Serving
Calories
298
Calories from Fat
50
% Daily Value*
Total Fat
5.6g
9%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
896mg
37%
Potassium
707mg
20%
Total Carbohydrates
46.3g
15%
Dietary Fiber
5.2g
21%
Sugars
4.2g
Protein
16.9g
Vitamin A 11% Vitamin C 31%
Calcium 17% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in thiamin
  • High in vitamin C
  •   Bad points
  • High in sodium
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