Zesty Bean Gumbo


Zesty Bean Gumbo

Okra, corn and black beans blend together beautifully in this hearty gumbo. The garden brown sauce is easily doubled, keeps well and can also be used as a base for enchiladas, curries and eggplant cacciatore. This recipe comes to us from our friends at myrecipes.com.

Serves 6

For the garden brown sauce:

  • 1 tablespoons olive oil
  • ½ cup onion, chopped
  • ½ cup carrot, chopped
  • ½ cup celery, chopped
  • ½ cup mushrooms, sliced
  • 2 garlic cloves, halved
  • 1/8 cup tomato paste
  • 1/8 cup all-purpose flour
  • 1/2 cup dry red wine
  • 3 cups water
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon black peppercorns
  • ½ teaspoon dried thyme
  • 1/2 teaspoon salt
  • 2 bay leaves

To complete the zesty bean gumbo:

  • 2 teaspoons olive oil
  • 1 cup onion, diced
  • 1 cup  fresh or frozen okra, sliced
  • 1 cup green bell pepper, chopped
  • 1/2 cup celery, diced
  • 1 teaspoon filé powder*
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon crushed red pepper
  • 2 garlic cloves, minced
  • 1 1/2 cups garden brown sauce
  • 1 cup tomato juice
  • 1/2 cup frozen whole-kernel corn, thawed
  • 1 15-ounce can low sodium black beans, drained
  • 1 14.5-ounce can whole tomatoes, undrained and chopped
  • 1/2 cup chopped green onions
  • 3 cups long-grain rice, cooked

*also known as gumbo filé, filé powder is a thickening agent made from sassafras leaves. It can be found in the spice or ethnic food section of grocery stores.

To make the garden brown sauce:

Heat the olive oil in a saucepan over medium heat. Add onion and carrot and sauté for 15 minutes or until lightly browned.

Add celery, mushrooms and garlic to the pan and cook for 10 minutes more.

Add tomato paste and sauté 10 minutes, or until mixture is browned.

Add flour and cook for another minute. Stir in wine, scraping pan to loosen browned bits.

Add water, soy sauce, peppercorns, thyme, salt and bay leaves. Turn heat up to high to bring to a boil, then reduce heat and simmer 45 minutes.

Strain the mixture through a sieve into a bowl, reserving stock. Discard solids.

Garden brown sauce will store in an airtight container for up to 1 week, or freeze for up to 3 months.

To complete the zesty bean gumbo:

Heat olive oil in a large saucepan over medium-high heat. Add diced onion, okra, pepper, celery, file powder, thyme, red pepper and garlic and sauté for 3 minutes, or until thoroughly combines and heated.

Stir in garden brown sauce, tomato juice, corn, black beans and chopped tomatoes and bring to a boil.

Reduce heat and simmer for 20 minutes. Stir in chopped green onions and enjoy over rice!

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Nutrition Information

Zesty Bean Gumbo

Servings per Recipe: 6

Amount per Serving

Calories:  266

Calories from Fat:  34.6

Total Fat:  3.7g

Saturated Fat:  .5g

Cholesterol:  0mg

Sodium:  412mg

Carbohydrates:  51.6g

Dietary Fiber:  5.1g

Protein:  8.8g

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