Let's Make a Crock of Healthy Gumbo

Having living in New Orleans for almost 25 years before ending up in rural North Carolina, I cultivated a taste for gumbo and other spicy "City that Care Forgot" recipes.

Health seekers and vegans will find today's featured recipe interesting and tasty. Thanks to Candace Murphy for sharing this recipe, which I believe she got from Laurel's Kitchen (Elisabeth Freeman).

Crockpot Vegan Gumbo

Even vegans can have their gumbo and eat it too. Here's how. Serves eight. Oh, and did we mention that this recipe is extremely low-fat?

1/4 tsp allspice
3 whole cloves
1 cup corn kernels
1 diced green pepper
1 cup cooked lima beans
1 1/2 cup sliced okra
1 chopped onion
1 tsp salt
2 cups diced tomatoes
4 cups vegetable stockwater for sauteeing

Saute onion, green pepper, and cloves in a dry nonstick pan until soft (use medium heat). Add water as necessary to prevent sticking. Remove cloves.

Put onion mixture, tomatoes, vegetable stock, lima beans, corn, okra, salt and allspice in your crockpot.

Cover and cook on high for 6 hours (or on low for 8 to 10 hours). Serve on brown rice or as a thick soup.

Tips: You can saute the onion mixture in oil if you want, but that adds a little fat, of course.
Add a little salt to the onions as they cook, to draw water out of them and make them less likely to stick.

That's it for Monday. Have a great week.

Chet Day
Editor, The Health Circus
http://chetday.com

P.S. Feel free to hit the comment button to add a favorite gumbo recipe of your own to this thread.