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Veggie Gumbo
20 min prep time
6servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Peter Papoulakos
How to Make Veggie Gumbo
Serve this gumbo over 1/3 cup cooked brown rice or quinoa. If you are only cooking for one or two people, you can easily freeze leftovers from this recipe to save for a later date.
20 min prep time
6servings
1 cup
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Step-By-Step Instructions:
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Add the vegetable oil to a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes.
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Add the onion, bell peppers, celery, and garlic. Reduce the heat to medium and cook, stirring frequently, until the vegetables soften, about 5-7 minutes.
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Add the salt (optional), ground black pepper, and Cajun seasoning. Cook for another minute.
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Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a boil, then reduce to a simmer and cover.
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Simmer, covered, for 40 minutes, stirring occasionally.
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Add the spinach and black-eyed peas. Continue to simmer until the spinach is wilted.
Nutrition facts
6 Servings
-
Serving Size
1 cup
- Amount per serving Calories 160
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Total Fat
6g
- Saturated Fat 0.6g
- Sodium 440mg
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Total Carbohydrate
22g
- Dietary Fiber 6g
- Total Sugars 5g
- Protein 6g
- Potassium 600mg
- Phosphorous 130mg
Ingredients
vegetable oil
2 tbsp
all-purpose flour
2 tbsp
small onion (diced)
1
green bell pepper (seeded and diced)
1
red bell pepper (seeded and diced)
1
celery (diced)
2 stalks
garlic (minced)
3 clove
salt
1 tsp
black pepper
1/2 tsp
salt-free cajun seasoning
2 tbsp
low sodium vegetable broth
3 cup
baby spinach
9 oz
black-eyed peas (drained and rinsed)
1 (14.5-oz) can
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