Okra Mushroom Gumbo with Red & White Beans - Clean Eating Magazine

Okra Mushroom Gumbo with Red & White Beans

Author:
Publish date:
Social count:
100
Okra Mushroom Gumbo with Red & White Beans recipe

Bring some Southern warmth to those chilly fall and winter days. Louisiana-style gumbos are a creative way to spice up your meals and add more fiber and nutrient-dense vegetables to your day. Spicy foods have also been shown to help increase metabolism and circulation.

  • Duration
  • Prep Time
  • 8Servings

Ingredients

  • 1 tbsp olive oil
  • 2 stalks celery, finely chopped
  • 2 carrots, finely chopped optional
  • 1 large sweet onion, finely chopped
  • 2 cups sliced king oyster or cremini mushrooms
  • 2 cups okra (fresh or frozen and thawed), cut into ¼-inch pieces
  • 1 green bell pepper, diced
  • 1 large red chile, seeded and minced
  • 5–6 cloves garlic, minced
  • 1 tbsp dried thyme
  • 2 tsp ground cumin
  • 2 bay leaves
  • ½ cup long-grain brown rice
  • 2 white potatoes, chopped
  • 2 cups unsalted diced tomatoes
  • 2 cups low-sodium vegetable broth
  • 1 cup BPA-free canned white kidney beans, drained and rinsed
  • 1 cup BPA-free canned red kidney beans, rinsed
  • ½ cup chopped fresh flat-leaf parsley
  • 2 tsp sea salt
  • 1 tsp each ground black pepper and cayenne pepper
  • 4 green onions, thinly sliced corn bread, for serving

Preparation

1. In a large stockpot on medium-high, heat oil. Add celery, carrots and onions. Sauté for 5 to 7 minutes, until fragrant.

2. Add mushrooms and sauté for 7 minutes, stirring occasionally, until slightly brown. Add okra, bell pepper, chiles, garlic, thyme, cumin and bay leaves. Sauté until fragrant, about 4 minutes.

3. Stir in rice; sauté for 2 to 3 minutes. Add potatoes, tomatoes and broth.

4. Bring to a boil then reduce heat to a simmer. Cover pot and cook, stirring occasionally, until rice is al dente, 30 to 40 minutes.

5. Add beans, parsley, salt, black pepper and cayenne pepper. Heat through, about 3 minutes. Remove bay leaves, top with green onions and serve with corn bread (if using).

Nutrition Information

  • Serving Size: 1/8 of recipe
  • Calories: 220
  • Carbohydrate Content: 43 g
  • Fat Content: 3 g
  • Fiber Content: 10 g
  • Protein Content: 9 g
  • Saturated Fat Content: 0.5 g
  • Sodium Content: 565 mg
  • Sugar Content: 8 g