Mushroom Gumbo Recipe

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Ingredients:

Serving

1/4 cup vegetable oil
1/4 cup plain flour
1 medium brown onion, chopped
1 tsp chili (chopped )
1 tsp dried oregano
2 -3 tsp garlic
2 carrots, chopped
1 green capsicum, chopped
400 g button mushrooms, chopped
1 (400 g) can crushed tomatoes
1 (400 g) can red kidney beans, drained & rinsed
2 cups vegetable stock
5 -6 halved cherry tomatoes (optional)

Directions:

Put oil in a large saucepan on a med heat.
Add flour & stir for 3-5 mins, until it turns a golden brown colour.
Add onion, garlic, chili, capsicum, carrots & oregano & cook this for 5 minutes.
Add mushrooms, stock, beans & tomatoes.
Bring this to the boil then reduce heat to a low flame & simmer for 15 mins until thickened.
Serve with brown rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	665.5 Kcal (2786 kJ)
Calories from fat	141.05 Kcal
		% Daily Value*
Total Fat	15.67g	24%
Sodium	18842.19mg	785%
Potassium	700.82mg	15%
Total Carbs	106.91g	36%
Sugars	7.27g	29%
Dietary Fiber	4.76g	19%
Protein	5.86g	12%
Vitamin C	18.3mg	30%
Vitamin A	0.3mg	10%
Iron	1.8mg	10%
Calcium	65.2mg	7%

Amount Per 100 g
Calories	169.28 Kcal (709 kJ)
Calories from fat	35.88 Kcal
		% Daily Value*
Total Fat	3.99g	24%
Sodium	4792.77mg	785%
Potassium	178.26mg	15%
Total Carbs	27.19g	36%
Sugars	1.85g	29%
Dietary Fiber	1.21g	19%
Protein	1.49g	12%
Vitamin C	4.6mg	30%
Vitamin A	0.1mg	10%
Iron	0.5mg	10%
Calcium	16.6mg	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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