Sweet Potato, Okra, and Chickpea Gumbo

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
44%
Sweet Potato, Okra, and Chickpea Gumbo
75 min.
6
228kcal

Suggestions


Welcome to a delightful culinary adventure with our Sweet Potato, Okra, and Chickpea Gumbo! This vibrant dish is not only a feast for the eyes but also a wholesome, nourishing option for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free meal. Packed with an array of colorful vegetables and hearty chickpeas, this gumbo is a perfect blend of flavors and textures that will tantalize your taste buds.

Imagine the warmth of a comforting soup that brings together the earthy sweetness of sweet potatoes, the unique texture of okra, and the protein-rich goodness of chickpeas. Each spoonful is a celebration of wholesome ingredients, enhanced by aromatic spices like paprika and thyme, and a hint of heat from cayenne pepper and your favorite hot sauce. The addition of liquid smoke and natural peanut butter adds a surprising depth of flavor, making this gumbo truly unforgettable.

Ready in just 75 minutes, this dish serves six, making it an ideal choice for family gatherings or cozy nights in. With only 228 calories per serving, you can indulge guilt-free while enjoying a nutritious meal. Whether served as a starter, snack, or a hearty main course over rice, this Sweet Potato, Okra, and Chickpea Gumbo is sure to impress and satisfy. Dive into this delicious recipe and experience the joy of cooking with fresh, wholesome ingredients!

Ingredients

  •  bay leaves 
  • 0.5 teaspoon pepper black
  • 30 ounce tomatoes diced canned (fire-roasted preferred)
  • 0.3 teaspoon ground pepper to taste (or )
  • ribs celery chopped
  • 1.5 cups chickpeas rinsed cooked drained
  • cloves garlic clove chopped
  • large bell pepper green chopped
  • 0.5 teaspoon liquid smoke 
  • 16 ounces okra trimmed sliced
  • large onion chopped
  • tablespoon peanut butter 
  • teaspoon salt to taste ()
  • teaspoon paprika smoked ( or regular)
  • 14 ounces sweet potatoes and into peeled cut into 1/2-inch cubes
  • teaspoon hot sauce hot (I use a favorite sauce that isn't as spicy as Tabasco)
  • teaspoons thyme leaves 
  • cups vegetable stock 

Equipment

  • pot

Directions

  1. Heat a large pot.
  2. Add the onions and a pinch of baking soda (optional but speeds browning). Cook, stirring, until onions brown, adding water by the teaspoon if needed to prevent sticking.
  3. Add the pepper, celery, and garlic and cook for 2 more minutes.
  4. Add the water or vegetable broth and tomatoes, stirring to combine. Then add all the remaining ingredients except the liquid smoke and peanut butter. Simmer uncovered until sweet potatoes are tender and just close to falling apart, at least an hour to give flavors a chance to mingle. Just before serving, stir in the liquid smoke and peanut butter (it helps if you mix the peanut butter with a couple tablespoons of the hot broth first).
  5. Remove bay leaves and serve over rice.

Nutrition Facts

Calories228kcal
Protein14.23%
Fat10.95%
Carbs74.82%

Properties

Glycemic Index
66.29
Glycemic Load
12.47
Inflammation Score
-10
Nutrition Score
27.212173980215%

Flavonoids

Apigenin
0.42mg
Luteolin
1.78mg
Isorhamnetin
1.25mg
Kaempferol
0.23mg
Myricetin
0.1mg
Quercetin
22.33mg

Nutrients percent of daily need

Calories:227.55kcal
11.38%
Fat:2.97g
4.57%
Saturated Fat:0.49g
3.04%
Carbohydrates:45.65g
15.22%
Net Carbohydrates:35.16g
12.78%
Sugar:14.14g
15.71%
Cholesterol:0mg
0%
Sodium:1931.32mg
83.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.68g
17.37%
Vitamin A:11166.41IU
223.33%
Manganese:1.49mg
74.67%
Vitamin C:59.2mg
71.76%
Fiber:10.5g
41.98%
Folate:149.81µg
37.45%
Vitamin K:37.3µg
35.52%
Vitamin B6:0.67mg
33.32%
Potassium:993.59mg
28.39%
Magnesium:108.76mg
27.19%
Copper:0.48mg
24.16%
Vitamin B1:0.35mg
23.59%
Iron:3.91mg
21.75%
Phosphorus:203.41mg
20.34%
Calcium:169.51mg
16.95%
Vitamin B3:2.98mg
14.89%
Vitamin B2:0.23mg
13.4%
Vitamin E:1.99mg
13.3%
Vitamin B5:1.14mg
11.44%
Zinc:1.68mg
11.22%
Selenium:3.19µg
4.56%