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Monday, April 07 2014

Spunky Cajun seasoning, velvety black beans and colorful vegetables keep this Cajun-Seasoned Vegetarian Gumbo lively, loaded and interesting. There's plenty of saucy liquid to flavor accompanying rice.

Cajun-Seasoned Vegetarian Gumbo
Recipe from 
Servings: 6
Prep Time: 10 mins
 
 
 
ingredients
 
  • 2    15 ounce cans  black beans, rinsed and drained
  • 1    28 ounce can  diced fire-roasted tomatoes, undrained
  • 1    16 ounce package  frozen sweet peppers and onion stir-fry vegetables
  • 2    cups   frozen cut okra
  • 2 - 3    teaspoons   Cajun seasoning
  •     Hot cooked brown rice (optional)
  •     Snipped fresh chives or basil (optional)
 
directions
In a 3-1/2- to 4-1/2-quart slow cooker combine beans, tomatoes, frozen stir-fry vegetables, okra, and Cajun seasoning.
 
 
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.
 
 

 
nutrition information
Per Serving: cal. (kcal) 153, Fat, total (g) 0, chol. (mg) 0, sat. fat (g) 0, carb. (g) 31, Monosaturated fat (g) 0, Polyunsaturated fat (g) 0, fiber (g) 10, sugar (g) 7, pro. (g) 12, vit. A (IU) 1554.89, vit. C (mg) 37.2, Thiamin (mg) 0.13, Riboflavin (mg) 0.04, Niacin (mg) 0.2, Pyridoxine (Vit. B6) (mg) 0.04, Folate (µg) 0, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 639, Potassium (mg) 467, calcium (mg) 121.16, iron (mg) 5.04, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 11:30 am   |  Permalink   |  0 Comments  |  Email
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