Vegetable gumbo Recipe

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Ingredients:

Serving

1/2 tbsp olive oil
1/2 onion, diced
1 celery rib, diced
20 baby carrots, diced
1 garlic clove, minced
1 1/2 cups vegetable broth (from a box)
1 (355 ml) can v8 vegetable juice
0.5 (14 oz) can stewed tomatoes or 0.5 (14 oz) can diced tomatoes with green chilies, undrained
3/4 cup okra, chopped (frozen is fine )
1/2 cup frozen corn
1/2 cup frozen green beans
1/2 medium zucchini or 1/2 medium summer squash, chopped
1/4 tsp thyme
hot sauce , like tabasco to taste
fresh ground black pepper
2 cups long grain rice, cooked

Directions:

Heat oil in saucepan over medium heat.
Add onions and saute until translucent.
Add carrots, celery, and garlic and saute for another few minutes.
Add remaining ingredients except rice.
Stir well and simmer over low heat for 30-60 minutes, or until all the vegetables are very soft.
Serve in a bowl ladled over the rice, making it as thick or as soupy as you like.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	201.9 Kcal (845 kJ)
Calories from fat	67.03 Kcal
		% Daily Value*
Total Fat	7.45g	11%
Cholesterol	11.57mg	4%
Sodium	723.11mg	30%
Potassium	503.02mg	11%
Total Carbs	29.51g	10%
Sugars	9.57g	38%
Dietary Fiber	4.78g	19%
Protein	6.19g	12%
Vitamin C	12.8mg	21%
Vitamin A	0.5mg	17%
Iron	2.7mg	15%
Calcium	101.2mg	10%

Amount Per 100 g
Calories	74.13 Kcal (310 kJ)
Calories from fat	24.61 Kcal
		% Daily Value*
Total Fat	2.73g	11%
Cholesterol	4.25mg	4%
Sodium	265.49mg	30%
Potassium	184.68mg	11%
Total Carbs	10.84g	10%
Sugars	3.51g	38%
Dietary Fiber	1.75g	19%
Protein	2.27g	12%
Vitamin C	4.7mg	21%
Vitamin A	0.2mg	17%
Iron	1mg	15%
Calcium	37.1mg	10%

* 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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Recipe Tags

Weightwatchers Points

3.9

Points
5

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium

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