Kidney Bean Gumbo

May 16, 2023May 16, 20230 0
Delicious Kidney Bean Gumbo perfect for chilly days
in Stew

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1 1/2 cups fresh okra or 1 1/2 cups frozen okra , sliced
1 cup chopped onion
3 cloves garlic , minced
1 tablespoon oil
1/2 cup celery , chopped
2 cans diced tomatoes
black pepper
cayenne pepper
salt ( optional )
1 teaspoon thyme leaves
1 cup frozen peas
1 can kidney beans , drained
3 cups cooked brown rice

Nutrision Information

Servings Per Recipe
6
Calories
308
Sugar
7g
Fat
4g
Kidney bean gumbo is a classic Louisiana-Cajun dish that combines a variety of vegetables and spices with kidney beans and rice. This hearty stew has a rich flavor and thick texture that is perfect for warming up on cold winter days. Okra, one of the main ingredients in this dish, is a versatile vegetable that is often used in Southern cooking. It is known for its slimy texture when cooked, which can help thicken stews and soups. In this dish, it adds a unique flavor and texture to the gumbo, making it a crowd-pleaser for all. Whether you are a fan of Southern food or just looking for a comforting and healthy meal option, this kidney bean gumbo is sure to hit the spot.

Instructions

1.In a large pot, heat oil over medium heat and sauté onions and garlic for 5 minutes.
2.Add in chopped okra and celery and cook for another 5 minutes.
3.Pour in canned tomatoes and stir to combine all ingredients.
4.Add thyme, black pepper, cayenne pepper, and salt if desired.
5.Let the mixture simmer for 10-15 minutes until the vegetables are tender.
6.Add in frozen peas and kidney beans and continue to cook for another 5 minutes.
7.Serve hot over cooked brown rice.

PROS

This kidney bean gumbo is a hearty and flavorful stew that is perfect for chilly days.
It is also low in fat and high in fiber and protein, making it a healthy meal option.

CONS

The use of canned tomatoes may add extra sodium to the dish, so it is recommended to use low-sodium canned tomatoes or fresh tomatoes if possible.
Okra may also be difficult to find in some areas.

HEALTH & BENEFITS

Kidney beans are a great source of fiber and protein that can help keep you full and satisfied. They may also help lower your risk of heart disease and improve blood sugar control. Okra is high in antioxidants and may help support digestive health. Overall, this dish is a healthy meal option that can be enjoyed as part of a balanced diet.

Print

Leave a Reply

Your email address will not be published.