Veggie Gumbo Recipe

Looking for an easy veggie gumbo recipe? Learn how to make veggie gumbo using healthy ingredients.


Submitted by auburn17

Makes 6 servings



reduced oil and used veggie sausage use chopped peppers instead of frozen ...6 servings

Recipe Ingredients for veggie gumbo

1 tablespoons olive oil
5 cloves garlic
2 cups celery,
1 red pepper
1 green pepper
28 ounces canned diced tomatoes
15 ounces canned kidney beans
1 tablespoon Cajun spice
1 pound vegetarian sausage,
1 cup brown rice, cooked
8 ounces okra, frozen

Recipe Directions for veggie gumbo

  1. heat oil in a large pot. Add garlic and celery and saute until fragrant. Stir in peppers and cook 4 minutes.

  2. Add tomatoes, beans, Cajun spice and sausage. Bring to boil, and stir in rice. Reduce heat and simmer 15 minutes. Add okra and simmer 10 minutes more.

  3. Read more: http://caloriecount.about.com/quick-vegetarian-gumbo-recipe-r147131?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20090710&utm_term=continue3#ixzz0KrDqv6MB&C

Categories

Main Dish

Nutrition Facts
Serving Size 433.7g
Amount Per Serving
Calories
563
Calories from Fat
85
% Daily Value*
Total Fat
9.4g
14%
Saturated Fat
1.5g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
582mg
24%
Potassium
1751mg
50%
Total Carbohydrates
84.6g
28%
Dietary Fiber
19.4g
78%
Sugars
7.5g
Protein
36.2g
Vitamin A 42% Vitamin C 119%
Calcium 14% Iron 52%
* 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
  • High in dietary fiber
  • High in manganese
  • High in niacin
  • High in thiamin
  • High in vitamin B6
  • High in vitamin B12
  • Very high in vitamin C
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