 Hearty Vegetable Gumbo
Makes 4 (2-cup) servings
|
|
|
|
Image © Publications International, Ltd.
|
|
Hearty Vegetable Gumbo
|
|
|
|
A serving of this spicy vegetable gumbo provides plenty of vitamin C and dietary fiber. It's a hearty choice for a quick lunch or a casual dinner.
|
| |
|
Ingredients
|
|
|
Nonstick cooking spray
|
|
1/2
|
cup chopped onion
|
|
1/2
|
cup chopped green bell pepper
|
|
1/4
|
cup chopped celery
|
|
2
|
cloves garlic, minced
|
|
2
|
cans (14-1/2 ounces each) no-salt-added stewed tomatoes
|
|
2
|
cups no-salt-added tomato juice
|
|
1
|
can (15 ounces) red beans, rinsed and drained
|
|
1
|
tablespoon chopped fresh parsley
|
|
1/4
|
teaspoon dried oregano leaves
|
|
1/4
|
teaspoon hot pepper sauce
|
|
2
|
bay leaves
|
|
1-1/2
|
cups uncooked quick-cooking brown rice
|
|
1
|
package (10 ounces) frozen chopped okra, thawed
|
|
|
|
|
|
|
|
|
|
1. Spray 4-quart Dutch oven with cooking spray; heat over medium heat until hot. Add onion, bell pepper, celery and garlic. Cook and stir 3 minutes or until crisp-tender.
|
|
2. Add stewed tomatoes, tomato juice, beans, parsley, oregano, pepper sauce and bay leaves. Bring to a boil over high heat. Add rice. Cover; reduce heat to medium-low. Simmer 15 minutes or until rice is tender.
|
|
3. Add okra; cook, covered, 5 minutes more or until okra is tender. Remove and discard bay leaves.
|
|
|
|
© Publications International, Ltd.
|
|
|
Nutrients per Serving
|
|
Calories
|
461
|
|
Calories from Fat
|
6 %
|
|
Total Fat
|
4 g
|
|
Saturated Fat
|
1 g
|
|
Carbohydrate
|
99 g
|
|
Fiber
|
13 g
|
|
Protein
|
19 g
|
|
Sodium
|
261 mg
|
|
|
|
Dietary exchanges
|
|
5 Starch
|
|
4 Vegetable
|
|
|
|
|
|
Printed
from fbnr.com
|
|
