Zesty Bean Gumbo

Gluten Free
Dairy Free
Health score
33%
Zesty Bean Gumbo
45 min.
6
345kcal

Suggestions


Welcome to a culinary adventure with our Zesty Bean Gumbo, a delightful dish that brings the vibrant flavors of the South right to your kitchen! This gluten-free and dairy-free recipe is perfect for anyone looking to enjoy a hearty meal without compromising on taste or dietary needs. In just 45 minutes, you can whip up a comforting bowl of gumbo that serves six, making it an ideal choice for family gatherings or cozy nights in.

Imagine the rich aroma of sautéed onions, garlic, and bell peppers mingling with the earthy notes of black beans and the sweetness of corn. Each spoonful is a celebration of textures and flavors, enhanced by the warmth of crushed red pepper and the unique essence of filé powder. The addition of okra not only adds a delightful twist but also pays homage to traditional gumbo recipes, making this dish a true homage to its roots.

Whether you’re serving it as a starter, a snack, or a main course, this Zesty Bean Gumbo is sure to impress. Pair it with fluffy long-grain rice to soak up all the delicious broth, and you have a meal that’s both satisfying and nourishing. So, roll up your sleeves and get ready to enjoy a bowl of this zesty goodness that’s packed with nutrients and bursting with flavor!

Ingredients

  • 15 ounce no-salt-added black beans drained canned
  • 14.5 ounce canned tomatoes whole undrained chopped canned
  • 0.5 cup celery diced
  • cups rice long-grain hot cooked
  • 0.5 cup whole-kernel corn frozen thawed
  • 0.5 teaspoon pepper red crushed
  • 0.5 teaspoon thyme leaves dried
  • teaspoon filé powder 
  •  garlic cloves minced
  • cup bell pepper green chopped
  • 0.5 cup green onions chopped
  • 1.5 cups garden brown sauce 
  • cup okra fresh sliced
  • teaspoons olive oil 
  • cup onion diced
  • cup sacremento tomato juice 

Equipment

  • sauce pan

Directions

  1. Heat olive oil in a large saucepan over medium-high heat.
  2. Add diced onion and next 7 ingredients (diced onion through garlic), and saut 3 minutes. Stir in the Garden Brown Sauce and the next 4 ingredients (sauce through chopped tomatoes), and bring to a boil. Reduce heat, and simmer 20 minutes. Stir in chopped green onions.
  3. Serve over rice.

Nutrition Facts

Calories345kcal
Protein13.39%
Fat6.48%
Carbs80.13%

Properties

Glycemic Index
61.89
Glycemic Load
30.1
Inflammation Score
-8
Nutrition Score
19.687391364056%

Flavonoids

Apigenin
0.24mg
Luteolin
1.26mg
Isorhamnetin
1.34mg
Kaempferol
0.35mg
Myricetin
0.04mg
Quercetin
10.88mg

Nutrients percent of daily need

Calories:345.33kcal
17.27%
Fat:2.54g
3.91%
Saturated Fat:0.45g
2.82%
Carbohydrates:70.68g
23.56%
Net Carbohydrates:60.59g
22.03%
Sugar:21.07g
23.41%
Cholesterol:0mg
0%
Sodium:847.79mg
36.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.81g
23.63%
Manganese:1.1mg
55.05%
Vitamin C:41.89mg
50.77%
Fiber:10.09g
40.36%
Folate:156.25µg
39.06%
Vitamin K:33.86µg
32.25%
Magnesium:96.95mg
24.24%
Vitamin B1:0.33mg
22.21%
Potassium:775.84mg
22.17%
Vitamin B6:0.43mg
21.31%
Copper:0.42mg
20.87%
Phosphorus:198.86mg
19.89%
Iron:3.29mg
18.27%
Vitamin A:725.25IU
14.5%
Vitamin B3:2.34mg
11.69%
Zinc:1.71mg
11.41%
Selenium:7.9µg
11.29%
Vitamin E:1.5mg
10.02%
Vitamin B5:0.95mg
9.52%
Calcium:90.39mg
9.04%
Vitamin B2:0.15mg
8.89%
Source:My Recipes