Cajun-Seasoned Vegetarian Gumbo is the perfect recipe for the day before Christmas…or any really busy day. The preparation time is 10 minutes (throw four ingredients into a slow cooker and stir) and then it cooks itself. It doesn’t get any easier than that, right? This isn’t the recipe you choose when you want to work on your gourmet skills, but it’s fast and easy to make and delicious and nutritious to eat. So, enjoy your last minute Christmas shopping and come home to a healthy, hearty dinner.
Makes: 6 servings
Prep: 10 minutes Cook: 6 hrs Low or High 3 hours
2 15 ounce cans black beans, rinsed and drained
1 28 ounce can diced tomatoes
1 16 ounce package frozen loose-pack pepper stir-fry vegetables (yellow, green, and red sweet peppers, and onions)
2 cups frozen cut okra
2 – 3 teaspoons Cajun seasoning
Hot cooked white or brown rice (optional)
1. In a 3-1/2- to 4-1/2-quart slow cooker combine beans, undrained tomatoes, frozen stir-fry vegetables, okra, and Cajun seasoning.
2. 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.
Servings Per Recipe 6, Calories 153, Protein (gm) 12, Carbohydrate (gm) 31, Dietary Fiber, total (gm) 10, Sugar, total (gm) 7, Vitamin A (IU) 1555, Vitamin C (mg) 37, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 0, Pyridoxine (Vit. B6) (mg) 0, Sodium (mg) 639, Potassium (mg) 467, Calcium (DV %) 121, Iron (DV %) 5.
Percent Daily Values are based on a 2,000 calorie diet
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