Vegetarian Gumbo

Vegetarian Times - Great Food, Good  Health, Smart Living

Here, the rich, dark roux of a Louisiana-style gumbo is laced with carrots, parsnips, okra, and green beans, but feel free to substitute any vegetables you have on hand.

Ingredient List

Serves 8

  • 1/2 cup vegetable oil
  • 1/3 cup flour
  • 1 small onion, chopped (1 cup)
  • 1 small green bell pepper, chopped (1 cup)
  • 3 stalks celery, chopped (1 cup)
  • 1 28-oz. can diced tomatoes
  • 2 cups fresh or frozen green beans
  • 3 carrots, sliced (2 cups)
  • 1 parsnip, diced (1 cup)
  • 1 cup fresh or frozen sliced okra, optional
  • 1 Tbs. ground cumin
  • 1 Tbs. paprika
  • 1 Tbs. dried oregano
  • 1/4 tsp. cayenne pepper

Directions

  1. Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until roux turns a dark caramel color, stirring constantly.
  2. Add onion, bell pepper, and celery, and cook 5 minutes, or until vegetables are softened. Stir in all remaining ingredients and 4 cups water. Season with salt and pepper. Reduce heat to medium-low, cover, and cook 40 minutes, or until carrots are tender. Serve over rice.

Nutritional Information

Per Serving: Calories: 216, Protein: 3g, Total fat: 14.5g, Saturated fat: 2g, Carbs: 21g, Cholesterol: mg, Sodium: 309mg, Fiber: 6g, Sugars: 8g

Advertisements

Leave a comment

Filed under Soups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s