Southern-Style Vegetarian Gumbo

Vegetables, vegetables, and more vegetables make this gumbo delicious and nutritious

Eat Your Vegetables Day is June 17 and McCall Farms is celebrating by sharing three delicious farm fresh recipes. From Southern-Style Vegetarian Gumbo to Not Just Chocolate Cupcakes, these recipes are simple, satisfying, and nutritious.

As one of America’s leading producers of canned vegetables and fruit, McCall Farms produce is picked at the peak of ripeness and immediately canned, locking in its flavor and nutrition. Not only do these Eat Your Vegetables Day recipes taste great, but they are packed with nutrients, too.

4
Servings
294
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Teaspoon fresh jalapeño, minced
  • 1/4 Cup white onion, diced 1/4"
  • 1/4 Cup red bell pepper, diced 1/4"
  • 1/4 Cup green bell pepper, diced 1/4"
  • 1 Cup vegetable broth
  • 1 Cup vegetable juice cocktail, low-sodium
  • 1 (15 oz.) can tomatoes, specifically Glory Foods Sensibly Seasoned Tomatoes, Okra & Corn
  • 1 (15 oz.) can light red kidney beans, drained
  • 1/4 Teaspoon black pepper, ground
  • 2 Cups white rice, cooked

Directions

Place the jalapeño, onion, and peppers in a 3 to 4 quart saucepan. Heat and start stirring. Add about 1/4 cup of the vegetable broth and bring to a boil. Stir the vegetables occasionally until softened.

Add remaining vegetable broth, vegetable juice cocktail, Glory Foods Sensibly Seasoned Tomatoes, Okra & Corn, kidney beans, and ground black pepper.

Heat gently until the gumbo comes to a boil. Reduce heat and simmer for 10 minutes.

Serve with a heaping 1/4 cup of white rice in each bowl.

Southern Shopping Tip

Southern food is a mixture of Native American, Creole, and European influences. Staples of this comfort food include corn (in all its forms), honey, chicken, pork, and seafood, all easily found at any neighborhood grocery store.

Southern Cooking Tip

Southern and comfort food is often rich and heavy, be sure to include lots of greens and vegetables with these dishes.

Nutritional Facts

Total Fat
2g
4%
Sugar
8g
N/A
Saturated Fat
0.4g
1.9%
Protein
13g
25%
Carbs
58g
19%
Vitamin A
42µg
5%
Vitamin B6
0.2mg
10.8%
Vitamin C
56mg
94%
Vitamin E
0.9mg
4.6%
Vitamin K
6µg
7%
Calcium
86mg
9%
Fiber
8g
33%
Folate (food)
72µg
N/A
Folate equivalent (total)
146µg
37%
Folic acid
43µg
N/A
Iron
3mg
17%
Magnesium
59mg
15%
Monounsaturated
0.3g
N/A
Niacin (B3)
3mg
14%
Phosphorus
207mg
30%
Polyunsaturated
0.5g
N/A
Potassium
570mg
16%
Sodium
461mg
19%
Thiamin (B1)
0.3mg
17%
Zinc
1mg
10%

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