Dandelion Green Gumbo with Good Thyme Rice

Health score
23%
Dandelion Green Gumbo with Good Thyme Rice
40 min.
4
516kcal

Suggestions

Ingredients

  • bottle pale beer 
  • tablespoons butter 
  • 15 ounce canned tomatoes diced crushed canned
  • ribs celery from the heart with greens chopped
  • tablespoons flour all-purpose
  •  bay leaf fresh
  • sprigs thyme leaves fresh
  • cloves garlic finely chopped
  • teaspoons sauce to spicy heat level red hot (recommended: Frank's )
  • teaspoons lemon zest 
  • 0.3 teaspoon nutmeg grated
  • tablespoons olive oil extra-virgin divided
  •  bell pepper red chopped
  • servings salt and pepper 
  •  scallions finely chopped
  • teaspoon paprika sweet
  • cups vegetable stock 
  • cup rice white such as carolina brand
  • tablespoons worcestershire sauce 
  • large onion yellow chopped
  • cups bundles stemmed chopped

Equipment

  • frying pan
  • pot

Directions

  1. Heat a sauce pot over medium heat.
  2. Add 2 tablespoons extra-virgin olive oil and rice. Toast rice 2 minutes, add 2 cups stock and thyme sprigs and bring to a boil. Cover the pot, reduce heat to simmer and cook 18 minutes or until tender.
  3. Heat a soup pot over medium to medium high heat.
  4. Add 2 tablespoons extra-virgin olive oil, 2 turns of the pan, and 2 tablespoons butter to the pot. When butter melts into oil, add garlic, celery, bell pepper and onion and season with salt, pepper and paprika. Cook to soften veggies, 5 minutes.
  5. Add bay leaf and flour and cook the flour another minute. Stir in the beer and reduce the liquid by half, a minute or so.
  6. Add hot sauce, Worcestershire and tomatoes.
  7. Add 1 quart stock to the pot, stir in the greens and season with nutmeg. Raise heat to bring to a quick boil then simmer 15 minutes until greens are no longer bitter. Adjust seasonings, to taste.
  8. Uncover rice and add lemon zest and scallions.
  9. Remove the thyme stems and fluff rice with a fork.
  10. Remove bay from gumbo. Scoop up gumbo and top with scoops of rice and serve.

Nutrition Facts

Calories516kcal
Protein7.02%
Fat37.27%
Carbs55.71%

Properties

Glycemic Index
148.17
Glycemic Load
32.53
Inflammation Score
-10
Nutrition Score
30.524347905232%

Flavonoids

Catechin
0.32mg
Epicatechin
0.07mg
Apigenin
0.9mg
Luteolin
0.97mg
Isorhamnetin
1.88mg
Kaempferol
1.09mg
Myricetin
0.08mg
Quercetin
8.51mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:516.4kcal
25.82%
Fat:21.06g
32.39%
Saturated Fat:5.86g
36.61%
Carbohydrates:70.8g
23.6%
Net Carbohydrates:63.69g
23.16%
Sugar:12.1g
13.45%
Cholesterol:15.05mg
5.02%
Sodium:2034.3mg
88.45%
Alcohol:3.32g
100%
Alcohol %:0.53%
100%
Protein:8.92g
17.85%
Vitamin K:465.83µg
443.65%
Vitamin A:8169.2IU
163.38%
Vitamin C:76.34mg
92.54%
Manganese:1.13mg
56.73%
Vitamin E:6.2mg
41.33%
Vitamin B6:0.63mg
31.32%
Fiber:7.11g
28.45%
Iron:4.75mg
26.39%
Potassium:891.63mg
25.48%
Copper:0.47mg
23.35%
Vitamin B1:0.32mg
21.36%
Folate:84.82µg
21.2%
Vitamin B2:0.35mg
20.61%
Calcium:202.11mg
20.21%
Vitamin B3:3.84mg
19.21%
Magnesium:75.13mg
18.78%
Phosphorus:181.38mg
18.14%
Selenium:11.25µg
16.07%
Vitamin B5:1.13mg
11.34%
Zinc:1.36mg
9.07%