Lentil Gumbo

This vegan gumbo is an excellent source of fiber.

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Serves6 (bowls)
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Ingredients

Directions

  1. Heat a pan over medium heat.
  2. 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.
  3. Add your onions, celery, bell pepper, and garlic. Saute until vegetables begin to sweat, about another 5 minutes, whisking frequently.
  4. Add the remaining ingredients, minus the tomato sauce.
  5. Bring to a quick boil then reduce to low and simmer for 20 minutes or until lentils are cooked through.
  6. Add tomato sauce during the last 5 minutes of cooking. Stir together and keep warm.
  7. Season with salt and pepper to taste.
  8. 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 186 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg 0%
Sodium 37mg 2%
Potassium 527mg 15%
Total Carbohydrates 32g 11%
Dietary Fiber 6g 24%
Sugars 5g
Protein 10g 20%
Vitamin A 8%
Vitamin C 47%
Vitamin D0%
Calcium 7%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.

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