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White Bean Gumbo

Natural.Foodie's picture
Ingredients
  Whole wheat flour 1⁄3 Cup (5.33 tbs)
  Stock 3 2⁄3 Cup (58.67 tbs)
  Green pepper 1 , finely chopped
  Celery stalks 1 , finely chopped
  Onion 1 Large, finely chopped
  Tomatoes 2 Cup (32 tbs), chopped
  Garlic 3 Clove (15 gm), minced
  Bay leaves 1
  Dried thyme 1 Teaspoon
  Cooked pea beans 2 Cup (32 tbs), drained
  Hot pepper sauce 1⁄2 Teaspoon
  Hot cooked rice 2 Cup (32 tbs)
Directions

GETTING READY
1) In a non-stick pan, sift the flour and cook over medium-high heat.
2) Keep stirring the flour until it is medium brown in color, for about 7 minutes.
3) Remove the pan from the heat and pour in 2/3 cup of stock.
4) Whisk the mixture until smooth.

MAKING
5) In a saucepan, bring the remaining stock to boil.
6) Whisk in the flour mixture in the stock.
7) Add the peppers, celery, onions, tomatoes, garlic, bay leaves and thyme.
8) Bring to a boil, cover the pan loosely and simmer.
9) Cook the gumbo for 15 minutes, stirring occasionally.

FINALIZING
10) Add the beans and hot-pepper sauce.
11) Simmer until the vegetables are tender for about 15 minutes.
12) Discard the bay leaves.

SERVING
13) Serve the Gumbo hot with rice.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
American
Course: 
Main Dish
Method: 
Boiled
Restriction: 
Vegetarian
Ingredient: 
Pea
Interest: 
Everyday, Healthy
Preparation Time: 
15 Minutes
Cook Time: 
40 Minutes
Ready In: 
55 Minutes
Servings: 
4

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4.375
Average: 4.4 (12 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 426 Calories from Fat 28

% Daily Value*

Total Fat 3 g5%

Saturated Fat 0.82 g4.1%

Trans Fat 0 g

Cholesterol 2.1 mg0.7%

Sodium 636.7 mg26.5%

Total Carbohydrates 80 g26.5%

Dietary Fiber 15.9 g63.7%

Sugars 7 g

Protein 22 g43.4%

Vitamin A 21.3% Vitamin C 84.4%

Calcium 11.3% Iron 37.2%

*Based on a 2000 Calorie diet

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White Bean Gumbo Recipe