<p>Although this recipe might not be considered authentic gumbo, it is a delicious vegetarian spin and features okra and Cajun seasoning.</p>
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Ingredients
- 1/2 cups Olive Oil
- 1/2 cups Flour, All-Purpose
- 1 cup dice Onion
- 1 cup dice Celery
- 1 cup dice Tomato
- 2 cups dice Carrot
- 2 cups dice Parsnip
- 1 cup slice Okra
- 1 cup Green Beans
- 1/8 teaspoons Salt
- 1/8 teaspoons Black Pepper
- 2 cups Vegetable Broth/Stock
- 1 tablespoon Cajun Seasoning
Serving Day Ingredients
- 2 cups cook White Rice, Long-Grain
Freezer Containers
Supplies
Nutritional Information
- 1 serving = about 1.5 cups gumbo & 1/2 cup rice
- 662 Calories
- 30g Total Fat
- 4g Sat Fat
- 0g Trans Fat
- 0mg Cholesterol
- 1246mg Sodium
- 92g Total Carb
- 12g Fiber
- 13g Total Sugars (Includes 0g Added Sugars)
- 10g Protein
- 16 WW Freestyle
Make It Now Cooking Directions
These directions are for cooking this recipe to serve immediately and NOT to freeze for later.
- Place oil in large pot. Heat over medium-high heat and add flour.
- Cook until golden, around 3 minutes
- Add vegetables, salt and pepper. Lower heat to medium high and cover. Cook until the vegetables are soft about 6-7 minutes, stirring occasionally.
- Add broth and cajun spice. Cover and simmer 15 minutes.
- Serve over rice.
Freeze For Later Cooking Directions
These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).
Why would I want to freeze this?
- Place oil in large pot. Heat over medium-high heat and add flour.
- Cook until golden, around 3 minutes
- Add vegetables, salt and pepper. Lower heat to medium and cover. Cook until the vegetables are soft about 6-7 minutes, stirring occasionally.
- Add broth and cajun spice. Cover and simmer 15 minutes.
- Allow to completely cool.
- Portion into freezer bags, label, and freeze.
Make From Frozen Serving Day Directions
These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.
- Thaw: In fridge
- Reheat on stovetop on medium high heat for 8-10 minutes, until warmed through.
- Serve over rice.