Black Bean And Mushroom Gumbo Recipe

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Ingredients:

Serving

2 tbsp (30 ml) olive oil
cups (750 ml) mixed mushrooms, coarsely chopped
2 medium onions, coarsely chopped
3 - 4 medium carrots, sliced
2 green bell pepper, seeded and chopped
2 red bell peppers, seeded and chopped
4 tbsp (60 ml) chili powder , or to taste
1 tsp (5 ml) gumbo file powder (optional)
3 cups (750 ml) chicken or vegetable stock
3 cups (750 ml) cooked dried black beans
or 2 cans (15 oz, 425 g each) black beans, rinsed and drained
2 cups (500 ml) fresh or frozen okra, cut into 1/2-inch (2 cm ) pieces
salt and freshly ground pepper to taste

Directions:

Heat the olive oil in a large skillet over moderate heat and cook the mushrooms, onions, carrots, and bell peppers covered for 5 minutes.
Add the chili powder and optional gumbo file powder and cook an additional 3 minutes.
Add the remaining ingredients and bring to a boil.
Reduce the heat and simmer uncovered for 10 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	309.82 Kcal (1297 kJ)
Calories from fat	17.97 Kcal
		% Daily Value*
Total Fat	2g	3%
Cholesterol	0.45mg	0%
Sodium	208.74mg	9%
Potassium	1335.45mg	28%
Total Carbs	56.87g	19%
Sugars	7.67g	31%
Dietary Fiber	14.32g	57%
Protein	16.96g	34%
Vitamin C	83.7mg	139%
Vitamin A	2.3mg	78%
Iron	37.2mg	207%
Calcium	115.4mg	12%

Amount Per 100 g
Calories	108.39 Kcal (454 kJ)
Calories from fat	6.29 Kcal
		% Daily Value*
Total Fat	0.7g	3%
Cholesterol	0.16mg	0%
Sodium	73.03mg	9%
Potassium	467.21mg	28%
Total Carbs	19.89g	19%
Sugars	2.68g	31%
Dietary Fiber	5.01g	57%
Protein	5.93g	34%
Vitamin C	29.3mg	139%
Vitamin A	0.8mg	78%
Iron	13mg	207%
Calcium	40.4mg	12%

* 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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