Vegetarian Louisiana Gumbo

BCBSTX Connect Team — Fri, 15 Dec 2023 16:52:02 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 12/15/2023 4:52:02 PM

Ingredients: Makes 6 servings

2 TBSP White Rice
2 TBSP Butter, unsalted
2 TBSP Flour
4 tsp Canola oil
1/4 cup Yellow onion, diced
1/2 cup + 2 TBSP Celery, diced
1/4 cup Red bell peppers, diced
1/4 cup Green bell peppers, diced
1/3 cup Carrots, diced
1/2 cup Eggplant, diced
1/4 cup Zucchini, diced
1/3 cup Yellow squash, diced
2 tsp Cajun spice
2 1/2 cups Water
1 TSBP Low-sodium vegetable base
1/2 cup = 2 TBSP Diced tomatoes, no salt added
1/3 cup Okra, stems removed
1/4 tsp Salt
1/8 tsp Ground black pepper

Directions:

Cook rice according to package instructions.
In small saucepan over medium-low heat, melt butter. Add flour and cook, stirring often, until mixture is the color of peanut butter (Roux). Set aside.
In large pot, heat canola oil over medium-high heat. Add all vegetables, except tomatoes and okra. Add Cajun spice and saute vegetables until tender, about 5-7 minutes.
Add the roux (butter, flour mixture from step 2) and mix well. Slowly add water, vegetable base, and tomatoes.
Add okra and bring to simmer. Cover and cook 15 minutes before adding rice, salt and pepper. Serve hot.

Serving size:
Per serving: 1 Cup

Nutrition information:
Per serving: Calories: 145; Total fat: 8g; Sat fat; 3g; Sodium: 355mg; Carbs: 17g; Protein: 2.5g; Fiber: 3g; Sugar: 4.5g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Soup, American, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious

Vegetarian Louisiana Gumbo

Bridgett — Fri, 13 Jan 2023 16:06:33 GMT

Revision 4 posted to Recipe Book by Bridgett on 1/13/2023 4:06:33 PM

Ingredients: Makes 6 servings

Directions:

Cook rice according to package instructions.
In small saucepan over medium-low heat, melt butter. Add flour and cook, stirring often, until mixture is the color of peanut butter (Roux). Set aside.
In large pot, heat canola oil over medium-high heat. Add all vegetables, except tomatoes and okra. Add Cajun spice and saute vegetables until tender, about 5-7 minutes.
Add the roux (butter, flour mixture from step 2) and mix well. Slowly add water, vegetable base, and tomatoes.
Add okra and bring to simmer. Cover and cook 15 minutes before adding rice, salt and pepper. Serve hot.

Serving size:
Per serving: 1 Cup

Nutrition information:
Per serving: Calories: 145; Total fat: 8g; Sat fat; 3g; Sodium: 355mg; Carbs: 17g; Protein: 2.5g; Fiber: 3g; Sugar: 4.5g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Soup, American, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious

Vegetarian Louisiana Gumbo

BCBSTX Connect Team — Tue, 12 Oct 2021 21:54:46 GMT

Revision 3 posted to Recipe Book by BCBSTX Connect Team on 10/12/2021 9:54:46 PM

Ingredients: Makes 6 servings

Directions:

Cook rice according to package instructions.
In small saucepan over medium-low heat, melt butter. Add flour and cook, stirring often, until mixture is the color of peanut butter (Roux). Set aside.
In large pot, heat canola oil over medium-high heat. Add all vegetables, except tomatoes and okra. Add Cajun spice and saute vegetables until tender, about 5-7 minutes.
Add the roux (butter, flour mixture from step 2) and mix well. Slowly add water, vegetable base, and tomatoes.
Add okra and bring to simmer. Cover and cook 15 minutes before adding rice, salt and pepper. Serve hot.

Serving size:
Per serving: 1 Cup

Nutrition information:
Per serving: Calories: 145; Total fat: 8g; Sat fat; 3g; Sodium: 355mg; Carbs: 17g; Protein: 2.5g; Fiber: 3g; Sugar: 4.5g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Soup, American, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious

Vegetarian Louisiana Gumbo

Bridgett — Wed, 08 Sep 2021 20:21:20 GMT

Revision 2 posted to Recipe Book by Bridgett on 9/8/2021 8:21:20 PM

Ingredients: Makes 6 servings

Directions:

Cook rice according to package instructions.
In small saucepan over medium-low heat, melt butter. Add flour and cook, stirring often, until mixture is the color of peanut butter (Roux). Set aside.
In large pot, heat canola oil over medium-high heat. Add all vegetables, except tomatoes and okra. Add Cajun spice and saute vegetables until tender, about 5-7 minutes.
Add the roux (butter, flour mixture from step 2) and mix well. Slowly add water, vegetable base, and tomatoes.
Add okra and bring to simmer. Cover and cook 15 minutes before adding rice, salt and pepper. Serve hot.

Serving size:
1 Cup; Makes: 6 servings

Nutrition information:
Per serving: Calories: 145; Total fat: 8g; Sat fat; 3g; Sodium: 355mg; Carbs: 17g; Protein: 2.5g; Fiber: 3g; Sugar: 4.5g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Soup, American, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious

Vegetarian Louisiana Gumbo

BCBSTX Connect Team — Mon, 27 Jan 2020 19:29:14 GMT

Revision 1 posted to Recipe Book by BCBSTX Connect Team on 1/27/2020 7:29:14 PM

Ingredients: Makes 6 servings

Directions:

Cook rice according to package instructions.
In small saucepan over medium-low heat, melt butter. Add flour and cook, stirring often, until mixture is the color of peanut butter (Roux). Set aside.
In large pot, heat canola oil over medium-high heat. Add all vegetables, except tomatoes and okra. Add Cajun spice and saute vegetables until tender, about 5-7 minutes.
Add the roux (butter, flour mixture from step 2) and mix well. Slowly add water, vegetable base, and tomatoes.
Add okra and bring to simmer. Cover and cook 15 minutes before adding rice, salt and pepper. Serve hot.

Serving size:

1 Cup; Makes: 6 servings

Nutrition information:

Per serving: Calories: 145; Total fat: 8g; Sat fat; 3g; Sodium: 355mg; Carbs: 17g; Protein: 2.5g; Fiber: 3g; Sugar: 4.5g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Soup, American, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious