Gumbo Z'herbes

Dairy Free
Health score
29%
Gumbo Z'herbes
45 min.
12
111kcal

Suggestions

Ingredients

  •  bay leaves 
  • medium cabbage shredded
  • tablespoons flour all-purpose divided
  • 0.3 cup parsley fresh chopped
  • 0.3 cup green onion tops chopped
  • 0.3 pound ham hock rinsed
  • Dash hot sauce 
  • pound mustard greens cleaned
  • 0.5 cup onion chopped
  • 0.5 teaspoon pepper 
  • teaspoons salt 
  • tablespoons shortening 
  • pound pkt spinach fresh cleaned
  • 0.5 teaspoon thyme leaves dried whole
  • cups water 
  • 0.5 pound watercress cleaned

Equipment

  • knife
  • dutch oven
  • cutting board

Directions

  1. Place thoroughly washed greens on cutting board; using a sharp knife, cut greens into bite-size pieces.
  2. Place greens, shredded cabbage, and water in a large Dutch oven; bring to a boil. Reduce heat, cover and simmer 20 minutes.
  3. Remove greens mixture from Dutch oven and drain, reserving liquid. Set aside.
  4. Melt shortening in a Dutch oven over medium heat; add ham hock, and cook until browned.
  5. Remove ham hock; set aside.
  6. Add greens mixture, onion, green onion tops, parsley, bay leaves, and thyme; cook over medium heat 3 minutes, stirring constantly. Stir in 2 tablespoons flour, salt, pepper, and hot sauce.
  7. Add reserved ham hock and reserved liquid. Bring to a boil. Reduce heat, cover and simmer 1 hour.
  8. Combine remaining flour and a small amount of water to form a smooth paste. Stir into greens mixture, and cook 1 minute.

Nutrition Facts

Calories111kcal
Protein24.96%
Fat36.11%
Carbs38.93%

Properties

Glycemic Index
28.17
Glycemic Load
2.9
Inflammation Score
-10
Nutrition Score
24.120869522509%

Flavonoids

Apigenin
2.76mg
Luteolin
0.37mg
Isorhamnetin
12.58mg
Kaempferol
35.94mg
Myricetin
0.36mg
Quercetin
15.61mg

Nutrients percent of daily need

Calories:110.94kcal
5.55%
Fat:4.91g
7.56%
Saturated Fat:1.41g
8.81%
Carbohydrates:11.91g
3.97%
Net Carbohydrates:6.38g
2.32%
Sugar:3.96g
4.4%
Cholesterol:10.3mg
3.43%
Sodium:483.18mg
21.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.64g
15.28%
Vitamin K:509.2µg
484.95%
Vitamin A:6637.08IU
132.74%
Vitamin C:101.94mg
123.57%
Folate:124.73µg
31.18%
Manganese:0.55mg
27.46%
Fiber:5.54g
22.15%
Potassium:752.94mg
21.51%
Calcium:188.16mg
18.82%
Vitamin E:2.75mg
18.32%
Magnesium:70.28mg
17.57%
Iron:3.09mg
17.18%
Vitamin B6:0.34mg
17%
Vitamin B2:0.22mg
13.05%
Vitamin B1:0.17mg
11.59%
Copper:0.23mg
11.31%
Phosphorus:99.07mg
9.91%
Vitamin B3:1.24mg
6.21%
Vitamin B5:0.44mg
4.41%
Zinc:0.61mg
4.04%
Selenium:2.15µg
3.07%
Source:My Recipes