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Vegetarian Gumbo with Navy Beans


intro.jpg
The African word for Okra is Gumbo, and here is a dish that uses 2 cups of navy beans, one onion, five cloves of garlic, two carrots, and about three cups of okra to make a vegetarian gumbo. It will serve 4-6 people.
Total Preparation and/or Cooking Time:
Step 1:
Gather all your ingredients, give the beans a wash and set them in a bowl to soak over night. You can also hot soak them by setting them in boiling water for about an hour.
gumbo-ingredients.jpg
Step 2:
After soaking, add the beans to a medium large stock pot and cover with 4-5 cups of water. Set the beans to start boiling on high heat.
beans-cooking.jpg
Step 3:
While the beans are cooking dice an onion.
diced-onion.jpg
Step 4:
Peel and chop the garlic.
garlic-chopped.jpg
Step 5:
Add the onions and garlic to the pot and let the whole mixture boil on high heat for 10 minutes (be sure nothing overflows), then turn the heat down to low and cover the pot. Optional: Add cumin seeds for flavor and better digestion.
add-onions-and-garlic.jpg
Step 6:
After 30-40 minutes the beans should be getting softer, and now is a good time to chop the carrots.
chop-carrots.jpg
Step 7:
Cut the Okra into circles.
chop-okra.jpg
Step 8:
Add the carrots and okra to the pot and add whatever gumbo spices you like. Cinnamon, paprika, red chilli powder, cumin, and black pepper are recommended. Enjoy this vegetarian gumbo over rice, quinoa, or millet.
vegetarian-gumbo.jpg
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Comments.
Name:Ron
Location:Oklahoma
Subject:Seeds
Seeds are pictured in the cooking process what are they?
Posted on 2012-07-14 14:49:51
Name:HealthAliciousNess
Subject:RE: Seeds
Hi Ron, thanks for your question. Perhaps you are referring to the photo of step 5? Those seeds are cumin seeds, which you can add to any bean dish. They both add flavor and are thought to reduce the amount of gas you may get from digesting beans.
Posted on 2012-07-14 21:04:23
Name:Stephanie
Location:Auburn, CA
Subject:Calcium
Is this recipe for the Vegetarian Gumbo with Navy Beans a good, high source of calcium? I had bariatric surgery 3 yrs. ago, and am not absorbing enough calcium in my bones and my PTH his too high. I need to try nutrition rather than supplemental pills that just wash through and don't absorb.
Posted on 2013-01-27 01:09:31
Name:HealthAliciousNess
Subject:RE: Calcium
Hi Stephanie, thanks for your question. Looking at the nutrition facts for okra, navy beans, and carrots, this recipe should provide around 20% DV of calcium per serving (~1.5 cups of gumbo). The article on high calcium foods lists more recipes high in calcium. Hope that helps.
Posted on 2013-01-27 01:19:56
Name:Vicky
Location:South Carolina
Subject:Nutrition profile
It would be helpful if this recipe included a nutrition profile including diabetic exchanges or grams of glucose. I know cholesterol and saturated fat are none to minimal. Thanks.
Posted on 2013-10-22 18:05:23
Name:HealthAliciousNess
Subject:RE: Nutrition profile
Hi Vicky, thanks for the suggestion. Will work towards getting nutrition data in these recipes.
Posted on 2013-10-24 06:49:26

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Comments.
Name:Ron
Location:Oklahoma
Subject:Seeds
Seeds are pictured in the cooking process what are they?
Posted on 2012-07-14 14:49:51
Name:HealthAliciousNess
Subject:RE: Seeds
Hi Ron, thanks for your question. Perhaps you are referring to the photo of step 5? Those seeds are cumin seeds, which you can add to any bean dish. They both add flavor and are thought to reduce the amount of gas you may get from digesting beans.
Posted on 2012-07-14 21:04:23
Name:Stephanie
Location:Auburn, CA
Subject:Calcium
Is this recipe for the Vegetarian Gumbo with Navy Beans a good, high source of calcium? I had bariatric surgery 3 yrs. ago, and am not absorbing enough calcium in my bones and my PTH his too high. I need to try nutrition rather than supplemental pills that just wash through and don't absorb.
Posted on 2013-01-27 01:09:31
Name:HealthAliciousNess
Subject:RE: Calcium
Hi Stephanie, thanks for your question. Looking at the nutrition facts for okra, navy beans, and carrots, this recipe should provide around 20% DV of calcium per serving (~1.5 cups of gumbo). The article on high calcium foods lists more recipes high in calcium. Hope that helps.
Posted on 2013-01-27 01:19:56
Name:Vicky
Location:South Carolina
Subject:Nutrition profile
It would be helpful if this recipe included a nutrition profile including diabetic exchanges or grams of glucose. I know cholesterol and saturated fat are none to minimal. Thanks.
Posted on 2013-10-22 18:05:23
Name:HealthAliciousNess
Subject:RE: Nutrition profile
Hi Vicky, thanks for the suggestion. Will work towards getting nutrition data in these recipes.
Posted on 2013-10-24 06:49:26

Post a comment.
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