Vegetarian Gumbo

Forget going out to eat or ordering takeout every time you crave Cajun food. Try making Vegetarian Gumbo at home. This recipe makes 8 servings with 227 calories, 4g of protein, and 15g of fat each. For 84 cents per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. It works well as an inexpensive soup. 3221 person found this recipe to be delicious and satisfying. It is brought to you by Vegetarian Times. If you have oregano, carrots, paprika, and a few other ingredients on hand, you can make it. It is a good option if you're following a dairy free, lacto ovo vegetarian, and vegan diet. From preparation to the plate, this recipe takes roughly 45 minutes. Taking all factors into account, this recipe earns a spoonacular score of 95%, which is awesome. Vegetarian Gumbo, Vegetarian Gumbo, and Vegetarian Gumbo Recipe are very similar to this recipe.

Servings: 8

 

Ingredients:

1 28-oz. can diced tomatoes

3 carrots, sliced (2 cups)

¼ tsp. cayenne pepper

3 stalks celery, chopped (1 cup)

1/3 cup flour

2 cups fresh or frozen green beans

1 small green bell pepper, chopped (1 cup)

1 Tbs. ground cumin

1 cup fresh or frozen sliced okra, optional

1 small onion, chopped (1 cup)

1 Tbs. dried oregano

1 Tbs. paprika

1 parsnip, diced (1 cup)

½ cup vegetable oil

Equipment:

dutch oven

Cooking instruction summary:

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.

 

Step by step:


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.

3. Serve over rice.


Nutrition Information:

Quickview
227 Calories
4g Protein
14g Total Fat
24g Carbs
26% Health Score
Limit These
Calories
227
11%

Fat
14g
22%

  Saturated Fat
11g
70%

Carbohydrates
24g
8%

  Sugar
9g
10%

Cholesterol
0.0mg
0%

Sodium
170mg
7%

Get Enough Of These
Protein
4g
8%

Vitamin A
6426IU
129%

Vitamin C
37mg
45%

Vitamin K
34µg
33%

Manganese
0.65mg
32%

Fiber
6g
26%

Potassium
692mg
20%

Vitamin E
2mg
19%

Vitamin B6
0.38mg
19%

Iron
3mg
17%

Folate
68µg
17%

Vitamin B1
0.23mg
15%

Copper
0.3mg
15%

Magnesium
54mg
14%

Vitamin B3
2mg
13%

Vitamin B2
0.17mg
10%

Calcium
101mg
10%

Phosphorus
98mg
10%

Vitamin B5
0.68mg
7%

Zinc
0.78mg
5%

Selenium
3µg
5%

covered percent of daily need
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Related Videos:

Vegetarian Gumbo with Shira Bocar at Home #StayHome #WithMe

 

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