Veggie Gumbo
1 can black beans (rinsed, no salt added)
1.5 cups frozen cut okra
2/3 cup frozen sweet corn
1/2 cup chopped sweet onion
1/2 medium sweet potato, chopped
1 large carrot, sliced
1/2 red bell pepper, chopped
1 can petite diced tomatoes (low sodium)
1 celery stalk, sliced
1 TBS Cajun/creole seasoning
*I also added some pepper and garlic powder
1 can black beans (rinsed, no salt added)
1.5 cups frozen cut okra
2/3 cup frozen sweet corn
1/2 cup chopped sweet onion
1/2 medium sweet potato, chopped
1 large carrot, sliced
1/2 red bell pepper, chopped
1 can petite diced tomatoes (low sodium)
1 celery stalk, sliced
1 TBS Cajun/creole seasoning
*I also added some pepper and garlic powder
1 cup cooked brown rice
Makes ~3 servings with 220 calories, 1g fat, 8g protein, 44g carbs, tons of Vitamin A & C.
I use my slow cooker and add all ingredients and seasoning. I cooked on med-high for about 4 hours. You can also make it in large skillet in about 30 minutes, but the flavor just isn't the same. I cook the rice in a rice maker about 45 minutes before the gumbo is done when slow cooking, then serve gumbo over 1/3 of it.