Crockpot Gumbo
Aurélie Paré
This New Orleans gumbo-inspired vegetarian slow cooker dish is extremely easy to make and freezes well. Cook beans by soaking them overnight and then cooking them on high in a slow cooker until tender.
2 cups (500 mL) cooked black-eyed peas or white navy beans
4 cups (1 L) chopped carrots
2 cups (500 mL) chopped celery
4 red onions, chopped
4 cups (1 L) canned low-sodium diced tomatoes
4 cups (1 L) low-sodium vegetable broth
4 bay leaves
1/2 cup (125 mL) uncooked wild rice
1 cup (250 mL) uncooked red lentils
1 Tbsp (15 mL) dried parsley
1 Tbsp (15 mL) dried thyme
Montreal steak spice, to taste (see recipe to make your own)
Mix black-eyed peas, carrots, celery, onion, tomatoes, broth, bay leaves, rice, and lentils in a 4.5 L slow cooker. Set slow cooker on low and cook for 8 hours. Stir in parsley, thyme, and Montreal steak spice and remove bay leaves.
To store:
Store in freezer in serving-size airtight containers; let thaw in the refrigerator before reheating.
Makes 16 servings.
Each serving contains: 137 calories; 7 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 28 g total carbohydrates (6 g sugars, 7 g dietary fibre); 182 mg sodium
Many nonorganic spices are irradiated to kill micro-organisms. If you prefer to buy non-irradiated spices, you may find Montreal spice mix in your local health food store—or you can simply make it yourself using organic spices. Sprinkle it on pretty much any dish for an added boost of flavour.
To make your own seasoning, mix together:
2 Tbsp (30 mL) paprika
2 Tbsp (30 mL) black pepper
2 Tbsp (30 mL) kosher salt
1 Tbsp (15 mL) garlic powder
1 Tbsp (15 mL) onion powder
1 Tbsp (15 mL) ground coriander
1 Tbsp (15 mL) dill
1 Tbsp (15 mL) red pepper flakes
Store leftover Montreal spice mix in a glass jar with airtight lid.
source: "Healthy Make-Ahead Meals", alive #361, November 2012
