Black-eyed Pea Gumbo

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Black-eyed Pea Gumbo
70 min.
6
161kcal

Suggestions


Welcome to a delightful culinary adventure with our Black-eyed Pea Gumbo! This vibrant and hearty dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're a seasoned vegetarian, a curious vegan, or simply someone looking to enjoy a delicious and healthy meal, this gumbo is sure to impress.

Imagine the rich, smoky flavors of chipotle peppers mingling with the earthy goodness of black-eyed peas, all simmered to perfection with a medley of fresh vegetables like bell peppers, celery, and okra. Each spoonful is a warm embrace, making it an ideal choice for a cozy night in or a gathering with friends and family.

This gumbo is not just a meal; it's a celebration of wholesome ingredients that cater to various dietary preferences. Gluten-free, dairy-free, and packed with plant-based protein, it’s a guilt-free indulgence that satisfies your cravings while nourishing your body. Plus, with only 161 calories per serving, you can enjoy it as a soup, starter, or even a snack without any worries.

Ready in just 70 minutes, this dish is perfect for those who want to whip up something special without spending all day in the kitchen. So grab your Dutch oven, and let’s create a bowl of Black-eyed Pea Gumbo that will warm your heart and tantalize your taste buds!

Ingredients

  •  bay leaves 
  •  bell pepper chopped (any color)
  • 2.5 cups pea-mond dressing dried cooked (1 cup black-eyed peas in 3 cups water)
  • 0.1 tsp pepper black
  • tsp chipotles in adobo canned chopped ( in adobo)
  • 30 ounce tomatoes diced canned
  • 0.3 tsp ground pepper 
  • ribs celery chopped
  • tbsp garlic minced
  • 0.3 tsp garlic powder 
  • pound okra sliced
  • medium onion diced
  • tsp oregano 
  • 1.5 tsp thyme leaves 
  • tbsp tomato paste 

Equipment

  • dutch oven

Directions

  1. Heat a large, non-stick stock pot or Dutch oven.
  2. Add the onions and cook, stirring regularly, until they begin to brown, about 8 minutes.
  3. Add the bell pepper and celery, and cook for 3 more minutes.
  4. Add the tomato paste and garlic and cook, stirring, for 2 more minutes.
  5. Add the remaining ingredients and cook over medium heat until okra is done and mixture has thickened, about 45-55 minutes.
  6. Add more water as needed–this will be thicker than a soup but still have a good amount of broth.
  7. Serve over freshly cooked brown rice and add hot sauce at the table.

Nutrition Facts

Calories161kcal
Protein20.72%
Fat4.53%
Carbs74.75%

Properties

Glycemic Index
59.67
Glycemic Load
6.61
Inflammation Score
-9
Nutrition Score
23.515217345694%

Flavonoids

Apigenin
0.4mg
Luteolin
0.39mg
Isorhamnetin
1.84mg
Kaempferol
0.29mg
Myricetin
0.08mg
Quercetin
24.13mg

Nutrients percent of daily need

Calories:160.52kcal
8.03%
Fat:0.88g
1.36%
Saturated Fat:0.19g
1.19%
Carbohydrates:32.74g
10.91%
Net Carbohydrates:22.56g
8.2%
Sugar:9.84g
10.93%
Cholesterol:0mg
0%
Sodium:245.3mg
10.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.07g
18.15%
Vitamin C:60.78mg
73.67%
Manganese:1.19mg
59.47%
Folate:228.05µg
57.01%
Fiber:10.18g
40.72%
Vitamin K:36.34µg
34.61%
Vitamin A:1489.42IU
29.79%
Magnesium:107.11mg
26.78%
Vitamin B6:0.53mg
26.71%
Vitamin B1:0.4mg
26.39%
Potassium:863.06mg
24.66%
Iron:4.14mg
22.99%
Phosphorus:209.62mg
20.96%
Copper:0.41mg
20.65%
Calcium:148.08mg
14.81%
Vitamin E:1.92mg
12.8%
Vitamin B3:2.52mg
12.59%
Vitamin B2:0.21mg
12.14%
Zinc:1.74mg
11.62%
Vitamin B5:0.8mg
8.05%
Selenium:3.1µg
4.43%