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Return to: Healthy Eating Recipes |
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#Post#: 13-------------------------------------------------- |
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Vegetable Gumbo |
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By: Admin Date: August 22, 2016, 2:56 pm |
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Total Time: |
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40 min |
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Prep: |
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25 min |
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Cook: |
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15 min |
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Yield:4 servings |
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Level:Easy |
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Read more at: |
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http://www.foodnetwork.com/recipes/food-network-kitchens/vegetable-gumbo-recipe… |
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Ingredients |
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3 tablespoons vegetable oil |
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3 tablespoons all-purpose flour |
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1 small onion, chopped |
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1 green bell pepper, chopped |
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2 stalks celery, chopped |
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3 cloves garlic, chopped |
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Kosher salt and freshly ground pepper |
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1 tablespoon soy sauce or Worcestershire sauce |
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1 teaspoon smoked paprika (preferably hot) |
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2 cups low-sodium vegetable broth |
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1 pound kale or Swiss chard, stemmed and chopped |
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1 10 -ounce package frozen black-eyed peas |
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Brown rice, for serving (optional) |
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Directions |
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Heat the vegetable oil in a large pot over medium-high heat. Add |
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the flour and cook, stirring, until golden, about 3 minutes. Add |
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the onion, bell pepper, celery, garlic, 3 tablespoons water and |
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1/4 teaspoon each salt and pepper. Reduce the heat to medium, |
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cover and cook, stirring occasionally, until the vegetables |
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soften, about 8 minutes. |
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Add the soy sauce and paprika and cook, stirring, 30 seconds. |
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Stir in the vegetable broth, scraping up any browned bits from |
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the bottom of the pot, then cover and bring to a boil. |
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Add the greens and black-eyed peas to the pot. Reduce the heat, |
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cover and simmer, stirring occasionally, until tender, about 15 |
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minutes. Season with salt and pepper. Serve with the rice, if |
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desired. |
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Per serving: Calories 249; Fat 12 g (Saturated 1 g); Cholesterol |
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0 mg; Sodium 530 mg; Carbohydrate 32 g; Fiber 6 g; Protein 9 g |
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Photograph by Antonis Achilleos |
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#Post#: 174-------------------------------------------------- |
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Re: Vegetable Gumbo |
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By: marti Date: September 4, 2016, 2:47 pm |
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yummy |
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