Vegetarian Gumbo - 21g Carbs, 6g Fiber, 8g Sugar
From: Vegetarian Times - May 2008
Here, the rich, dark roux of a Louisiana-style gumbo is laced with
carrots, parsnips, okra, and green beans, but feel free to substitute
any vegetables you have on hand.
Serves: 8
1/2 cup vegetable oil
1/3 cup flour
1 small onion, chopped (1 cup)
1 small green bell pepper, chopped (1 cup)
3 stalks celery, chopped (1 cup)
1 (28oz can) diced tomatoes
2 cups fresh or frozen green beans
3 carrots, sliced (2 cups)
1 parsnip, diced (1 cup)
1 cup fresh or frozen sliced okra, optional
1 Tbsp ground cumin
1 Tbsp paprika
1 Tbsp dried oregano
1/4 tsp cayenne pepper
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.
Serves: 8
Nutrition per Serving:
216 Calories, 14.5g Total Fat, 2g Saturated Fat, 0mg Cholesterol,
3g Protein, 309mg Sodium, 21g Carbs, 6g Fiber, 8g Sugar
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