Vegetable Gumbo

Dairy Free
Health score
36%
Vegetable Gumbo
40 min.
4
246kcal

Suggestions

Ingredients

  • 10 ounce black-eyed peas frozen
  • stalks celery chopped
  • tablespoons flour all-purpose
  • cloves garlic chopped
  •  bell pepper green chopped
  • servings kosher salt and pepper freshly ground
  • small onion chopped
  • teaspoon paprika smoked hot (preferably )
  • pound swiss chard stemmed chopped
  • cups vegetable broth low-sodium
  • tablespoons vegetable oil 
  • tablespoon worcestershire sauce 

Equipment

  • pot

Directions

  1. Heat the vegetable oil in a large pot over medium-high heat.
  2. Add the flour and cook, stirring, until golden, about 3 minutes.
  3. Add the onion, bell pepper, celery, garlic, 3 tablespoons water and 1/4 teaspoon each salt and pepper. Reduce the heat to medium, cover and cook, stirring occasionally, until the vegetables soften, about 8 minutes.
  4. Add the soy sauce and paprika and cook, stirring, 30 seconds. Stir in the vegetable broth, scraping up any browned bits from the bottom of the pot, then cover and bring to a boil.
  5. Add the greens and black-eyed peas to the pot. Reduce the heat, cover and simmer, stirring occasionally, until tender, about 15 minutes. Season with salt and pepper.
  6. Serve with the rice, if desired.
  7. Photograph by Antonis Achilleos

Nutrition Facts

Calories246kcal
Protein14.6%
Fat38.54%
Carbs46.86%

Properties

Glycemic Index
65.5
Glycemic Load
8.79
Inflammation Score
-10
Nutrition Score
27.734782426254%

Flavonoids

Catechin
1.7mg
Apigenin
0.57mg
Luteolin
1.61mg
Isorhamnetin
0.88mg
Kaempferol
6.76mg
Myricetin
3.56mg
Quercetin
6.82mg

Nutrients percent of daily need

Calories:245.69kcal
12.28%
Fat:11.04g
16.98%
Saturated Fat:1.74g
10.89%
Carbohydrates:30.19g
10.06%
Net Carbohydrates:21.76g
7.91%
Sugar:6.33g
7.03%
Cholesterol:0mg
0%
Sodium:511.84mg
22.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.4g
18.81%
Vitamin K:969.8µg
923.62%
Vitamin A:7396.11IU
147.92%
Vitamin C:61.4mg
74.42%
Folate:187.74µg
46.93%
Manganese:0.92mg
45.78%
Magnesium:139.59mg
34.9%
Fiber:8.42g
33.69%
Iron:4.63mg
25.73%
Potassium:816.9mg
23.34%
Vitamin E:3.5mg
23.32%
Copper:0.45mg
22.67%
Phosphorus:192.19mg
19.22%
Vitamin B1:0.27mg
18.07%
Vitamin B6:0.33mg
16.33%
Vitamin B2:0.21mg
12.2%
Zinc:1.51mg
10.08%
Calcium:100.57mg
10.06%
Selenium:5.24µg
7.49%
Vitamin B3:1.46mg
7.3%
Vitamin B5:0.64mg
6.37%