Lentil Gumbo
This vegan gumbo is an excellent source of fiber.
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Serves6 (bowls)
SWAP ScoreWhat's this?
Ingredients
- 1 tablespoon olive oil
- 2 tablespoons flour
- 1 1/2 cup onion chopped
- 1 bell pepper red
- 2 stalks celery chopped
- 1 teaspoon garlic minced (about 2 cloves)
- 1 cup lentils dried
- 2 cups okra chopped (fresh or frozen)
- 1 tablespoon thyme fresh (or 1 tsp dried)
- 1/2 teaspoon oregano dried
- 1/2 teaspoon Cajun seasoning (or a blend of 1/4 tsp cayenne pepper & 1/2 tsp paprika)
- 1/2 teaspoon cayenne pepper
- 3 cups low-sodium vegetable broth
- 2 tablespoons apple cider vinegar
- 1 8 oz can low sodium tomato sauce
Directions
- Heat a pan over medium heat.
- Add the oil and flour. Stir or whisk together until a roux is formed, turning a light brown caramel color, around 10 minutes. Be sure not to let it burn.
- Add your onions, celery, bell pepper, and garlic. Saute until vegetables begin to sweat, about another 5 minutes, whisking frequently.
- Add the remaining ingredients, minus the tomato sauce.
- Bring to a quick boil then reduce to low and simmer for 20 minutes or until lentils are cooked through.
- Add tomato sauce during the last 5 minutes of cooking. Stir together and keep warm.
- Season with salt and pepper to taste.
- Serve into bowls and garnish with jalapeno or cilantro.
Recipe Tips
Optional: Serve over 1 cup cauliflower, riced or finely chopped!
Nutrition Facts
Lentil Gumbo
Amount Per Serving
Calories 132
Calories from Fat 27
% Daily Value*
Total Fat 3g
5%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 187mg
8%
Potassium 552mg
16%
Total Carbohydrates 23g
8%
Dietary Fiber 6g
24%
Sugars 7g
Protein 6g
12%
Vitamin A
90%
Vitamin C
75%
Vitamin D0%
Calcium
7%
Iron
13%
* Percent Daily Values are based on a 2000 calorie diet.
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