Ridiculously Easy Vegetable Gumbo

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
64%
Ridiculously Easy Vegetable Gumbo
47 min.
6
273kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of the South right to your kitchen! Our Ridiculously Easy Vegetable Gumbo is not just a dish; it's a celebration of wholesome ingredients and comforting tastes. Perfect for those who embrace a vegetarian or vegan lifestyle, this gumbo is a delightful blend of spices and vegetables that will tantalize your taste buds while keeping your health in check.

In just 47 minutes, you can whip up a hearty meal that serves six, making it an ideal choice for family dinners or gatherings with friends. With only 273 calories per serving, this gumbo is a guilt-free indulgence that packs a punch of flavor without compromising on nutrition. The combination of chickpeas, kidney beans, and a medley of Cajun-style vegetables creates a satisfying dish that is both filling and nutritious.

Whether you're looking for a quick lunch, a main course for dinner, or a comforting dish to warm you up on a chilly evening, this gumbo fits the bill. The smoky undertones from the hickory salt and paprika, paired with the rich taste of fire-roasted tomatoes, will have everyone coming back for seconds. So grab your pot and get ready to dive into a bowl of deliciousness that is as easy to make as it is to enjoy!

Ingredients

  • 0.3 teaspoon pepper black
  • 15 ounce canned tomatoes diced canned
  • 1.5 cups chickpeas rinsed drained canned
  • 0.5 teaspoon filé powder 
  • cloves garlic minced
  • 0.5 teaspoon granulated onion 
  • servings hot sauce to taste
  • 1.5 cups kidney beans rinsed drained canned
  • cups cooking spoons of blended tatashe-pepper mix cajun-style (roughly equal parts of each)
  • 0.5 teaspoon salt smoked
  • teaspoon paprika smoked hot to taste
  • teaspoons soya sauce 
  • teaspoon thyme leaves 
  • servings vegetable stock (enough to flavor 2 cups of water)
  • 24 ounce savory vegetable mixed frozen
  • cups water 

Equipment

  • pot

Directions

  1. Heat a non-stick stock pot and saute the onion, pepper, and celery over medium heat until completely thawed (if frozen) and softened.
  2. Add all remaining ingredients EXCEPT the file powder and hickory salt. Cover and bring to a boil. Reduce heat and simmer until vegetables are tender, about 40 minutes, adding additional water as needed to form a thick stew.
  3. Add file powder and smoked salt and adjust seasonings as needed, adding salt and hot sauce to taste just before serving.
  4. Serve alone or over rice or other grain with additional hot sauce.

Nutrition Facts

Calories273kcal
Protein20.38%
Fat7.25%
Carbs72.37%

Properties

Glycemic Index
54.84
Glycemic Load
13.1
Inflammation Score
-10
Nutrition Score
22.775652325672%

Flavonoids

Apigenin
0.01mg
Luteolin
0.15mg
Kaempferol
0.05mg
Myricetin
0.18mg
Quercetin
3.05mg

Nutrients percent of daily need

Calories:272.95kcal
13.65%
Fat:2.35g
3.61%
Saturated Fat:0.34g
2.14%
Carbohydrates:52.7g
17.57%
Net Carbohydrates:37.81g
13.75%
Sugar:4.51g
5.02%
Cholesterol:0mg
0%
Sodium:833.37mg
36.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.85g
29.69%
Vitamin A:10405.23IU
208.1%
Fiber:14.89g
59.58%
Manganese:1.17mg
58.51%
Folate:184.66µg
46.17%
Vitamin C:23.61mg
28.62%
Iron:4.92mg
27.34%
Phosphorus:252.89mg
25.29%
Vitamin B1:0.36mg
24.02%
Copper:0.47mg
23.53%
Magnesium:90.08mg
22.52%
Potassium:730.05mg
20.86%
Vitamin B6:0.33mg
16.67%
Vitamin B3:3.01mg
15.06%
Zinc:2.04mg
13.62%
Vitamin B2:0.23mg
13.31%
Calcium:113.81mg
11.38%
Vitamin B5:0.56mg
5.6%
Vitamin K:5.8µg
5.53%
Selenium:3.17µg
4.52%
Vitamin E:0.26mg
1.71%