Garden Gumbo

Vegetarian
Vegan
Dairy Free
Health score
25%
Garden Gumbo
60 min.
8
120kcal

Suggestions


Welcome to a delightful culinary adventure with our Garden Gumbo! This vibrant, hearty dish is not only a feast for the eyes but also a wholesome choice for those seeking a vegetarian, vegan, and dairy-free option. Packed with an array of fresh vegetables, including okra, eggplant, and bell peppers, this gumbo is a celebration of garden-fresh flavors that will tantalize your taste buds.

Imagine a warm bowl of this comforting soup, simmered to perfection with aromatic spices and a hint of smokiness. The combination of chickpeas and a medley of vegetables creates a satisfying texture, while the rich tomato base brings everything together in a harmonious blend. With just 120 calories per serving, you can indulge guilt-free, making it an excellent choice for a starter, snack, or even a light meal.

Whether you're hosting a gathering or simply looking to enjoy a cozy night in, this Garden Gumbo is sure to impress. It's easy to prepare, taking only about 60 minutes from start to finish, and serves up to eight people, making it perfect for sharing. So gather your ingredients, roll up your sleeves, and get ready to savor a bowl of goodness that embodies the essence of home-cooked comfort food!

Ingredients

  •  bay leaves 
  • 0.5 teaspoon pepper black
  • cups veggie broth 
  • 30 ounce tomatoes diced canned
  • 0.3 teaspoon ground pepper to taste (or )
  • rib celery stalks chopped
  • 16 ounce garbanzo beans drained canned ()
  • 1.5 teaspoons thyme dried
  • ounces eggplant diced (see note)
  • cloves garlic minced
  • 0.5 teaspoon garlic powder 
  • 0.5 teaspoon chipotle sauce to taste (or chipotle chile powder )
  • pound okra fresh sliced
  • medium onion chopped
  • teaspoon salt to taste (or )
  • teaspoons all the tabasco sauce you handle 
  • tablespoons unbleached flour white
  • cups vegetable stock 
  • medium bell pepper green yellow chopped

Equipment

  • frying pan
  • pot

Directions

  1. In a small skillet, toast the flour over medium-high heat, stirring constantly, until it is a uniform tan color, about the color of whole wheat flour. (If you use whole wheat flour for this, it will of course be darker.) Be very careful not to burn it.
  2. Remove from heat and set aside to cool.
  3. Heat a large non-stick pot and saut the onions, pepper, and celery over medium-high heat. When the vegetables begin to get brown, add the garlic and browned flour and stir to combine.
  4. Add the vegetable broth and tomatoes, stir, and add all the remaining ingredients. The gumbo should have enough liquid to resemble a chunky soup; if it is too dry, add some more vegetable broth or water. Cook for at least 30 minutes, until the flavors have a chance to mingle.
  5. Remove the bay leaves and serve over rice.

Nutrition Facts

Calories120kcal
Protein17.14%
Fat10.41%
Carbs72.45%

Properties

Glycemic Index
53.42
Glycemic Load
5.25
Inflammation Score
-8
Nutrition Score
15.649130427319%

Flavonoids

Delphinidin
24.29mg
Apigenin
0.02mg
Luteolin
0.73mg
Isorhamnetin
0.69mg
Kaempferol
0.11mg
Myricetin
0.05mg
Quercetin
15.57mg

Nutrients percent of daily need

Calories:120.3kcal
6.02%
Fat:1.52g
2.35%
Saturated Fat:0.19g
1.21%
Carbohydrates:23.88g
7.96%
Net Carbohydrates:16.87g
6.14%
Sugar:6.72g
7.47%
Cholesterol:0mg
0%
Sodium:1207.47mg
52.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.65g
11.3%
Manganese:1.16mg
57.93%
Vitamin C:37.36mg
45.28%
Vitamin B6:0.6mg
29.96%
Fiber:7.01g
28.02%
Vitamin K:26.55µg
25.29%
Vitamin A:950.93IU
19.02%
Folate:68.53µg
17.13%
Magnesium:67.76mg
16.94%
Potassium:575.2mg
16.43%
Iron:2.53mg
14.06%
Vitamin B1:0.21mg
14.04%
Copper:0.27mg
13.54%
Phosphorus:118.55mg
11.86%
Calcium:113mg
11.3%
Vitamin B3:1.71mg
8.57%
Vitamin B2:0.12mg
7.28%
Vitamin E:1.06mg
7.09%
Zinc:1mg
6.7%
Vitamin B5:0.56mg
5.62%
Selenium:2.71µg
3.87%