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Cajun-Seasoned Vegetarian Gumbo
Ingredients
-
2
15 ounce cans black beans, rinsed and drained
-
1
28 ounce can diced tomatoes
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1
16 ounce package frozen loose-pack pepper stir-fry vegetables (yellow, green, and red sweet peppers, and onions)
-
2
cups frozen cut okra
-
2
- 3
teaspoons Cajun seasoning
-
Hot cooked white or brown rice (optional)
Directions
1. In a 3-1/2- to 4-1/2-quart slow cooker combine beans, undrained tomatoes, frozen stir-fry vegetables, okra, and Cajun seasoning.
2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. If desired, serve over hot cooked rice. Makes 6 servings.
Nutrition Facts
(Cajun-Seasoned Vegetarian Gumbo)
- Servings Per Recipe 6,
- Calories 153,
- Protein (gm) 12,
- Carbohydrate (gm) 31,
- Dietary Fiber, total (gm) 10,
- Sugar, total (gm) 7,
- Vitamin A (IU) 1555,
- Vitamin C (mg) 37,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 0,
- Pyridoxine (Vit. B6) (mg) 0,
- Sodium (mg) 639,
- Potassium (mg) 467,
- Calcium (DV %) 121,
- Iron (DV %) 5,
- Percent Daily Values are based on a 2,000 calorie diet
Top Brands
I think some of the reviews were unnecessarily caustic. she said "cajun-seasoned" and it sounds delicious whether it has "roux" or not! quick and easy. I plan to try it. ! i plan to try uit.
6/27/2011 04:09:56 PM Report AbuseThis is not the kind of gumbo that i would eat. This is not the kind of gumbo that i would prepare again. Not the Louisiana style of gumbo. Will never cook this again.
12/17/2010 08:36:36 PM Report AbuseI agree,no roux, NO GUMBO!
11/7/2010 05:04:56 PM Report AbuseI am a cajun cook and this is certainly not a gumbo.We use roux for a gumbo and that's that.
11/1/2010 12:43:49 PM Report AbuseWhy the need for a slow cooker? I have made this for years and it is an easy, quick fix on stove top. I also would not call it gumbo. I am from Montana and even here, no roux...no gumbo.
10/31/2010 08:41:20 PM Report Abuse