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Vegetable Gumbo Recipe

Looking for an easy Vegetable Gumbo recipe? Learn how to make Vegetable Gumbo using healthy ingredients.


Submitted by jkc715nyc

Makes 4 servings



http://www.foodnetwork.com/recipes/food-network-kitchens/vegetable-gumbo-recipe/index.html Use frozen black eyed peas

Recipe Ingredients for Vegetable Gumbo

3 tablespoons vegetable oil
3 tablespoons all-purpose flour
1 small onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
3 cloves garlic, chopped
1 Salt & Pepper
1 tablespoon soy sauce or Worcestershire sauce
1 teaspoon smoked paprika (preferably hot)
2 cups low-sodium vegetable broth
1 pound kale or Swiss chard, stemmed and chopped
10 ounce Black Eyed Peas, Organic
1 cup Brown rice

Recipe Directions for Vegetable Gumbo

  1. Heat the vegetable oil in a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes. Add the onion, bell pepper, celery, garlic, 3 tablespoons water and 1/4 teaspoon each salt and pepper. Reduce the heat to medium, cover and cook, stirring occasionally, until the vegetables soften, about 8 minutes.

  2. Add the soy sauce and paprika and cook, stirring, 30 seconds. Stir in the vegetable broth, scraping up any browned bits from the bottom of the pot, then cover and bring to a boil.

  3. Add the greens and black-eyed peas to the pot. Reduce the heat, cover and simmer, stirring occasionally, until tender, about 15 minutes. Season with salt and pepper. Serve with the rice, if desired.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 430.4g
Amount Per Serving
Calories
425
Calories from Fat
118
% Daily Value*
Total Fat
13.1g
20%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
350mg
15%
Potassium
904mg
26%
Total Carbohydrates
66.9g
22%
Dietary Fiber
7.7g
31%
Sugars
2.3g
Protein
13.4g
Vitamin A 374% Vitamin C 294%
Calcium 20% Iron 26%
* 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
  • No cholesterol
  • Low in sugar
  • Very high in manganese
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
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