Black-eyed Pea Gumbo | recipe from FatFree Vegan Kitchen

29 Aug

Black-eyed Pea Gumbo | recipe from FatFree Vegan Kitchen.
*FFVK notes: Eat your okra; it’s good for you! It’s low in calories and high in calcium and folate. If you’re trying to lower your cholesterol, adding some okra to your diet could help: The “sticky” type of soluble fiber in okra helps bind the cholesterol in your digestive tract and sweep it out of your body. And truly, once it’s cooked, okra is NOT slimy!

Made in honor of the fifth anniversary of Hurricane Katrina. Modifications included 1/2 yellow pepper in addition to one green pepper. Used entire 16 oz bag of frozen okra. Used 1 cup of black eyed peas, gently cooked in three cups of water for about 20 minutes. Also adding  one package of smoked vegan sausage, cut into rounds.

Made 8/29/10

Black-eyed Pea Gumbo

1 tsp. olive oil
1 medium onion, diced
1 bell pepper (any color), chopped
2 ribs celery, chopped
1 tbsp. tomato paste
1 tbsp. minced garlic
5 cups vegetable broth, water, or a combination
2 15-ounce cans diced tomatoes
1 pound okra, tops removed and sliced
1 tsp. thyme
3 bay leaves
1/4 tsp. cayenne pepper
1/8 tsp. black pepper
1/4 tsp. garlic powder
1 tsp. oregano
1-2 tsp. chopped chipotle peppers (canned in adobo)
1/4 tsp. Liquid Smoke (optional)
1 cup dried black eyed peas
1/2 tbsp. file powder
salt to taste (optional)

Heat slow cooker and add oil. Throw in onions and cook, stirring regularly, until they begin to brown, about 8 minutes. Add the bell pepper and celery, and cook for 3 more minutes. Add the tomato paste and garlic and cook, stirring, for 2 more minutes.

Add the remaining ingredients and cook over medium heat until okra is done and mixture has thickened, about 45-55 minutes. Add more water as needed–this will be thicker than a soup but still have a good amount of broth. Serve over freshly cooked brown rice and add hot sauce at the table.

Makes 6-8 servings. For 6 servings, each serving contains: 153 Calories (kcal); 1 g Total Fat; (4% calories from fat); 9 g Protein; 30 g Carbohydrate; trace Cholesterol; 53 mg Sodium; 9 g Fiber; 111 mg Calcium

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: