Zesty Bean Gumbo

Zesty Bean Gumbo

2 tsp. olive oil
1 C. diced onion
1 C. sliced fresh or frozen okra
1 C. chopped green bell pepper
1/2 C. diced celery
1 tsp. fil� powder
1/2 tsp. dried thyme
1/2 tsp. crushed red pepper
2 garlic cloves, minced
1 1/2 C. Garden Brown Sauce
1 C. tomato juice
1/2 C. frozen whole-kernel corn, thawed
1 (15-oz.) can no-salt-added black beans, drained
1 (14.5-oz.) can whole tomatoes, undrained and chopped
1/2 C. chopped green onions
3 C. hot cooked long-grain rice

Heat olive oil in a large saucepan over medium-high heat. Add diced onion and next 7 ingredients (diced onion through garlic), and saut� 3 minutes. Stir in the Garden Brown Sauce and the next 4 ingredients (sauce through chopped tomatoes), and bring to a boil. Reduce heat, and simmer 20 minutes. Stir in chopped green onions. Serve over rice.

Yield: 6 servings
Serving size: 1 C. gumbo and 1/2 C. rice

Calories: 266
Fat: 3.7g
Fiber: 5.1g

Comments are closed.