This garbanzo and okra gumbo is a fun recipe to try that everyone will love!

 

 

Ingredients

• 2 teaspoons olive oil
• 1 tablespoon flour
• 1 medium onion, chopped
• 1 medium green pepper, chopped
• 1 celery rib, chopped
• 1 clove garlic, minced
• 2 cups chicken broth, low sodium and fat free
• 4 cups diced tomatoes or 2 (14-ounce cans) diced no salt added tomatoes, undrained
• 2 cups cooked garbanzo beans (chickpeas) or 1 (15-ounce can), no salt added, drained
• 1 pound fresh or frozen okra, sliced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 bay leaves
• 1/4 teaspoon cayenne pepper
• 1 tablespoon Tabasco sauce
• 1 teaspoon dried thyme
• 1/2 teaspoon liquid smoke flavoring
• 1 to 2 cups water, if needed
• 3 cups cooked brown rice

Directions

1. Heat olive oil in a large sauce pan over medium-high heat. Add onion, pepper and celery and sauté, stirring constantly, until onion becomes transparent, about 5 minutes. Add garlic and stir 30 seconds.

2. Add flour and continue to stir until flour begins to brown slightly.

3. Stir in 2 cups broth, tomatoes and remaining ingredients. Stir well. Gumbo should have enough liquid to be a thick soup. If too dry, add water, 1 cup at a time.

4. Reduce heat and simmer 30 minutes. Remove bay leaves. Serve over rice.

Serves 6.

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.