Bean and Bean Gumbo Recipe

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Ingredients:

Serving

2 tsp olive oil
1 large onion, chopped (about 2 1/2 cups)
4 cloves garlic, minced or pressed
1 -2 fresh green chili, minced
1 tbsp paprika
1 1/2 tsp ground cumin
1/2 tsp dried thyme
3 stalks celery, diced
1 large bell pepper, seeded and diced
3 cups water or 3 cups vegetable stock , plus
3 tbsp water or 3 tbsp vegetable stock
2 cups fresh sliced okra
1 1/2 cups cooked black-eyed peas (15-oz. can)
1 1/2 cups cooked white beans (15-oz. can)
1 tbsp brown sugar
2 cups chopped fresh tomatoes
3 tbsp cornmeal
1 cup minced fresh parsley
1 tbsp fresh lemon juice
salt & fresh ground pepper

Directions:

In a saucepan, warm the oil.
Stir in the onions, garlic, and chiles.
Cover and cook on low heat, stirring frequently, until the onions are tender, about 8 minutes.
Add the paprika, cumin, thyme, celery, bell peppers, and 3 cups of the water or stock.
Bring to a simmer, cover,and cook for about 5 minutes.
Add the okra, black-eyed peas, white beans, brown sugar, and tomatoes and simmer for another 5 minutes, or until the vegetables are tender.
In a small bowl, whisk together the cornmeal and the remaining 3 tbls.
Of water or stock and stir into the gumbo.
Simmer for 5 to 10 minutes, until the cornmeal is cooked and the gumbo thickens slightly.
Add the parsley, lemon juice, and salt and pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	97.11 Kcal (407 kJ)
Calories from fat	9.19 Kcal
		% Daily Value*
Total Fat	1.02g	2%
Sodium	24.06mg	1%
Potassium	393.8mg	8%
Total Carbs	13.99g	5%
Sugars	3.49g	14%
Dietary Fiber	3.49g	14%
Protein	3.76g	8%
Vitamin C	40.4mg	67%
Vitamin A	0.3mg	9%
Iron	6mg	34%
Calcium	68mg	7%

Amount Per 100 g
Calories	44.22 Kcal (185 kJ)
Calories from fat	4.18 Kcal
		% Daily Value*
Total Fat	0.46g	2%
Sodium	10.95mg	1%
Potassium	179.3mg	8%
Total Carbs	6.37g	5%
Sugars	1.59g	14%
Dietary Fiber	1.59g	14%
Protein	1.71g	8%
Vitamin C	18.4mg	67%
Vitamin A	0.1mg	9%
Iron	2.8mg	34%
Calcium	31mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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