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.
- Prep Time
- 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
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).
- 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