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Vegetarian Gumbo

55 min
10 min prep
45 min cook

Serves 6

Ingredients

  • 1 tbsp Extra virgin olive oil
  • 4 Garlic cloves, minced
  • 1 Small yellow onions, chopped
  • 1 Red bell pepper, cored, seeded and chopped
  • 1 Green peppers, chopped
  • 2 tbsp All purpose flour
  • 2 cups Low sodium vegetable broth
  • 14 1/2 fl oz Canned diced fire roasted tomatoes
  • 2 cups Baby bella whole mushrooms, quartered
  • 2 cups Okra, frozen
  • 1 tbsp Cajun seasoning spice blend

Instructions

  1. Heat a large Dutch oven on medium-high with oil.
  2. Add garlic, onion and bell peppers and cook until onions are translucent.
  3. Stirring constantly, sprinkle in flour and continue to cook 4 to 5 minutes.
  4. Add in vegetable stock and bring to a simmer.
  5. Stir in remaining ingredients, bring back to a simmer, cover, reduce heat to a low simmer and cook until well thickened.
  6. Chef's note: Serve over brown rice or with crusty bread.

Nutrition

14gCarbs
2.5gFat
3gProtein

Nutrition Facts

6 servings

  • Amount Per Serving
    Calories90
  • % Daily Value*
  • Total Fat
    • 2.5g
    • 4%
  • Saturated Fat
    • 0g
  • Trans Fat
    • 0g
  • Cholesterol
    • 0mg
  • Sodium
    • 520mg
    • 22%
  • Total Carbohydrate
    • 14g
    • 5%
  • Dietary Fiber
    • 3g
  • Sugars
    • 5g
  • Protein
    • 3g
  • Vitamin C
    • 80%
  • Calcium
    • 8%
  • Iron
    • 15%
  • Vitamin A
    • 30%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Disclaimer

This information is provided for educational purposes only, and the values are estimates.

We make no representations or warranties regarding dietary or lifestyle attributes, allergen contamination, nutrition information, ingredient information, claims, or the products purchased for the recipes.

Products in your order may be substituted. Adding optional ingredients, substituting products, or manufacturer product formulation changes could alter the nutritional or ingredient content of this recipe. Check each product’s label for nutrition and ingredient information, and contact the manufacturer with product related questions.

Consult a healthcare provider for nutritional guidance specific to your needs.

Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.