Kidney Bean Gumbo: A Hearty Meatless Delight
Preparation Time: 15 minutes
Cooking Time: 50 minutes
Total Time: 1 hour 5 minutes
Servings: 6
Category: Gumbo
Description
Indulge in this delightful Kidney Bean Gumbo, a scrumptious and easy-to-make dish that stands out as a perfect option for a satisfying meatless dinner. This recipe, which hails from The New American Diet Cookbook, combines an array of vibrant ingredients to create a flavorful and comforting stew that pairs beautifully with fresh French bread and a crisp salad. With just a few minor adjustments made to the original recipe, this gumbo is not only low in cholesterol and protein but also packed with nutrition, making it a healthy choice for the whole family.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 271.5 kcal |
| Total Fat | 3.9 g |
| Saturated Fat | 0.6 g |
| Cholesterol | 0 mg |
| Sodium | 589.6 mg |
| Total Carbohydrates | 52 g |
| Dietary Fiber | 9.5 g |
| Sugars | 9.9 g |
| Protein | 9.6 g |
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 1/2 | cups fresh okra, sliced |
| 1 | cup frozen okra |
| 3 | medium onions, chopped |
| 1 | clove garlic, minced |
| 1/2 | cup celery, diced |
| 2 | cups diced tomatoes |
| black pepper to taste | |
| cayenne pepper to taste | |
| salt to taste | |
| 1 | teaspoon thyme leaves |
| 1 | can (15 oz) kidney beans, rinsed and drained |
| 3 | cups cooked brown rice |
Instructions
-
Prepare the Okra: Begin by bringing a pot of water to a rolling boil, then carefully add the sliced fresh okra. Cook the okra just until tender, which should take about 3 to 4 minutes. Once tender, remove the okra from the water and set it aside to cool slightly.
-
Sauté the Aromatics: In a large, heavy-bottomed pot, heat a splash of oil over medium heat. Add the chopped onions and minced garlic to the pot. Sauté these ingredients for about 5 to 7 minutes, or until the onions become soft and golden brown, releasing their delightful aroma.
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Add Vegetables: To the pot, incorporate the diced celery and the frozen okra. Continue to cook the mixture for an additional 5 to 6 minutes, stirring occasionally, until the celery becomes tender and the okra is heated through.
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Combine with Tomatoes: Next, pour in the diced tomatoes, including their juices, and increase the heat to bring the mixture to a gentle boil. This step enhances the flavors and adds a juicy texture to the gumbo.
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Season and Simmer: Once boiling, reduce the heat to low. Add the black pepper, cayenne pepper, salt, and thyme leaves, adjusting the seasonings according to your personal taste preferences. Allow the gumbo to simmer uncovered for approximately 45 minutes, stirring occasionally. This simmering period helps develop the rich flavors.
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Final Touches: After the 45 minutes of simmering, stir in the cooked kidney beans and the previously set-aside fresh okra. Cook for an additional 5 to 7 minutes, just until the beans are warmed through and the fresh okra is tender yet still retains its structure.
-
Serve and Enjoy: Ladle generous portions of the gumbo over a bed of hot, cooked brown rice. Serve immediately with slices of crusty French bread and a side of crisp salad for a delightful, complete meal.
Keywords
Stew, Brown Rice, Rice, Onions, Vegetable, Creole, African, Low Protein, Vegan, Low Cholesterol, Healthy, Less than 4 Hours
Rating
Aggregated Rating: ⭐⭐⭐⭐⭐
Review Count: 2
This Kidney Bean Gumbo not only serves as a nourishing and hearty option for a weeknight dinner but also provides a delightful exploration of flavors that everyone will love. Enjoy this low-cholesterol, plant-based meal that is both filling and flavorful, showcasing how easy and delicious meatless meals can be!
