Vegetable Gumbo

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low salt recipes cookbook
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Vegetable Gumbo

Soy sausage links stand in for the traditional Andouille sausage, adding smoky flavor to this Louisiana stew built around okra and the “holy trinity” of Cajun cooking (onion, celery, and bell pepper). It’s served over brown rice to soak up all the delicious sauce.

Ingredients

Servings  4  

  • 2 Tbsp. all-purpose flour
  • 1 tsp. olive oil
  • 1 medium onion (chopped)
  • 1 medium green bell pepper (chopped)
  • 1 medium rib of celery, thinly sliced
  • 14.5 oz. canned, no-salt-added, diced tomatoes (undrained)
  • 1 cup frozen, sliced okra
  • 4 oz. soy sausage links, browned (browned, sliced, optional)
  • 1 tsp. reduced-sodium seafood seasoning blend
  • 2 medium dried bay leaves
  • 1/2 tsp. dried thyme (crumbled)
  • 1 1/2 cups water
  • 1/4 tsp. salt
  • 6-8 drops or, to taste red hot pepper sauce
  • 1 cup uncooked, instant brown rice

Directions

Tip: Click on step to mark as complete.

  1. Heat a large saucepan over medium-high heat. Cook the flour for 1 1/2 to 2 minutes, or until just beginning to turn light golden, stirring constantly. Transfer to a small plate.
  2. In the same saucepan, heat the oil, swirling to coat the bottom. Cook the onion, bell pepper, and celery for 3 minutes, or until the onion is soft, and the other vegetables are tender, stirring frequently. Stir in the tomatoes with liquid, okra, soy sausage, seasoning blend, bay leaves, and thyme. Stir in the flour until well blended. Stir in the water. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 25 minutes, or until the okra is very tender and the mixture has thickened, stirring frequently. Remove from the heat.
  3. Stir in the salt and hot-pepper sauce. Let stand, covered, for 15 minutes so the flavors blend. Discard the bay leaves.
  4. Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Spoon the rice into bowls. Ladle the gumbo over the rice.

Tip: Serving size 3/4 cup gumbo and 1/2 cup rice

Nutrition Facts

Vegetable Gumbo

CaloriesCalories

161 Per Serving

ProteinProtein

4g Per Serving

FiberFiber

4g Per Serving

Nutrition Facts

Calories 161
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 272 mg
Total Carbohydrate 31 g
Dietary Fiber 4 g
Sugars 7 g
Protein 4 g

Dietary Exchanges
3 vegetable, 1 starch

 

Soy sausage links stand in for the traditional Andouille sausage, adding smoky flavor to this Louisiana stew built around okra and the “holy trinity” of Cajun cooking (onion, celery, and bell pepper). It’s served over brown rice to soak up all the delicious sauce.

Nutrition Facts

Vegetable Gumbo

CaloriesCalories

161 Per Serving

ProteinProtein

4g Per Serving

FiberFiber

4g Per Serving
×
Calories 161
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 272 mg
Total Carbohydrate 31 g
Dietary Fiber 4 g
Sugars 7 g
Protein 4 g

Dietary Exchanges
3 vegetable, 1 starch

Ingredients

Servings  4  

  • 2 Tbsp. all-purpose flour
  • 1 tsp. olive oil
  • 1 medium onion (chopped)
  • 1 medium green bell pepper (chopped)
  • 1 medium rib of celery, thinly sliced
  • 14.5 oz. canned, no-salt-added, diced tomatoes (undrained)
  • 1 cup frozen, sliced okra
  • 4 oz. soy sausage links, browned (browned, sliced, optional)
  • 1 tsp. reduced-sodium seafood seasoning blend
  • 2 medium dried bay leaves
  • 1/2 tsp. dried thyme (crumbled)
  • 1 1/2 cups water
  • 1/4 tsp. salt
  • 6-8 drops or, to taste red hot pepper sauce
  • 1 cup uncooked, instant brown rice

Directions

Tip: Click on step to mark as complete.

  1. Heat a large saucepan over medium-high heat. Cook the flour for 1 1/2 to 2 minutes, or until just beginning to turn light golden, stirring constantly. Transfer to a small plate.
  2. In the same saucepan, heat the oil, swirling to coat the bottom. Cook the onion, bell pepper, and celery for 3 minutes, or until the onion is soft, and the other vegetables are tender, stirring frequently. Stir in the tomatoes with liquid, okra, soy sausage, seasoning blend, bay leaves, and thyme. Stir in the flour until well blended. Stir in the water. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 25 minutes, or until the okra is very tender and the mixture has thickened, stirring frequently. Remove from the heat.
  3. Stir in the salt and hot-pepper sauce. Let stand, covered, for 15 minutes so the flavors blend. Discard the bay leaves.
  4. Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Spoon the rice into bowls. Ladle the gumbo over the rice.

Tip: Serving size 3/4 cup gumbo and 1/2 cup rice

 


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