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Crockpot Gumbo

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    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.

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    2 cups (500 mL) cooked black-eyed peas or white navy beans

    4 cups (1 L) chopped carrots2 cups (500 mL) chopped celery4 red onions, chopped4 cups (1 L) canned low-sodium diced tomatoes4 cups (1 L) low-sodium vegetable broth4 bay leaves1/2 cup (125 mL) uncooked wild rice1 cup (250 mL) uncooked red lentils1 Tbsp (15 mL) dried parsley1 Tbsp (15 mL) dried thymeMontreal 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

    Montreal spice mix

    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) paprika2 Tbsp (30 mL) black pepper2 Tbsp (30 mL) kosher salt1 Tbsp (15 mL) garlic powder1 Tbsp (15 mL) onion powder1 Tbsp (15 mL) ground coriander1 Tbsp (15 mL) dill1 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

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    Crockpot Gumbo

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