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Tuesday, November 27 2012

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 servings
Prep Time: 10 mins
Total Time: 3 hrs 10 mins
     15-ounce cans  black beans, rinsed and drained
     28-ounce can  diced tomatoes
     16-ounce package  frozen loose-pack pepper stir-fry vegetables (yellow, green, and red sweet peppers, and onions)
     cups  frozen cut okra
     to 3 teaspoons  Cajun seasoning
        Hot cooked white or brown rice (optional)
In a 3-1/2- or 4-1/2-quart slow cooker combine beans, undrained 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 rice.
nutrition information
Per serving: Calories 153, Sodium 639 mg, Carbohydrate 31 g, Total Sugar 7 g, Fiber 10 g, Protein 12 g, Vitamin C 63%, Calcium 12%, Iron 28% Percent Daily Values are based on a 2,000 calorie diet 
Posted by: Send a Meal AT 01:28 pm   |  Permalink   |  0 Comments  |  Email

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