If you are a vegetarian, it doesn't mean you have to forego gumbo, the popular Southern stew. Instead of seafood or meat, this recipe uses black beans, fire-roasted tomatoes, and other colorful vegetables. Cooked in a Slow Cooker, there's plenty of saucy liquid to flavor accompanying rice.
How to Use Okra in Gumbo
For vegetarians, okra serves as a hearty anchor to meat-free main dishes. This recipe calls for frozen okra, which is especially good for soups and stews. The viscous interior liquid in okra helps thicken the dish without the need for an additional thickener.
Ingredients
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2 (15-ounce) cans black beans, rinsed and drained
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1 (28-ounce) can diced fire-roasted tomatoes, undrained
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1 (16-ounce package) frozen sweet peppers and onion stir-fry vegetables
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2 cup frozen cut okra
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2 - 3 teaspoon Cajun seasoning
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Hot cooked brown rice (optional)
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Snipped fresh chives or basil (optional)
Directions
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Add Ingredients to Slow Cooker
In a 3-1/2- to 4-1/2-quart slow cooker combine beans, tomatoes, frozen stir-fry vegetables, okra, and Cajun seasoning.
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Cook and Serve
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 brown rice and/or sprinkle with snipped herb.
How to Use a Slow Cooker Liner
For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
Nutrition Facts (per serving)
| 153 | Calories |
| 31g | Carbs |
| 12g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 153 | |
| % Daily Value * | |
| Sodium 639mg | 28% |
| Total Carbohydrate 31g | 11% |
| Total Sugars 7g | |
| Protein 12g | 24% |
| Vitamin C 37.2mg | 41% |
| Calcium 121.2mg | 9% |
| Iron 5mg | 28% |
| Potassium 467mg | 10% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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