2SmartPts

Slow-Cooker Vegan Gumbo Recipe

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Yields: 6 servings | Serving Size: 1/2 cup rice, 1 cup Gumbo | Calories: 261 | Total Fat: 2g | Saturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 892mg | Carbohydrates: 51g | Fiber: 13g | Sugar: 10g | Protein: 13g | SmartPoints (Freestyle): 2

Ingredients

  • 1 yellow onion, chopped small
  • 1 green bell pepper, chopped small
  • 2 stalks celery, chopped small
  • 2 large carrots, peeled and chopped small
  • 4 cloves garlic, minced
  • 3 cups vegetable broth
  • 2 (15 ounce) can diced tomatoes
  • 2 (15 ounce) can kidney beans, rinsed and drained
  • 1 1/2 cup chopped asparagus, or optional okra for a more traditional Gumbo
  • 1 1/2 cups mushrooms, cut into quarters
  • 2 tablespoons soy sauce
  • 2 tablespoons cajun seasoning
  • 1/4 teaspoon Kosher salt
  • 1/2 teaspoon dried thyme (not ground)
  • 2 tablespoons tomato paste
  • 2 cups brown rice, cooked
  • 1/4 cup fresh parsley, chopped

Directions

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  1. Combine all ingredients, except tomato paste, rice, and parsley, in a slow cooker. Cook on low for 8 hours or high for 4 hours.
  2. Stir in the the tomato past and cook for 30 minutes on high or until thickened.
  3. Spoon rice into serving bowls, ladle gumbo over rice and sprinkle parsley on top. Serve and enjoy!

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