Gumbo Soup (Low Cal)
Yield
12 servingsPrep
25 minCook
20 minReady
45 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 12 | cups |
water
|
|
| 6 | teaspoons |
vegetable stock
granules |
*
|
| 4 | each |
tomatoes
fresh, or 1lb can |
|
| ½ | cup |
corn
fresh, or canned |
|
| 1 | Celery |
celery stalks
diced |
*
|
| 1 | each |
onions
diced |
|
| ½ | cup |
okra
cut |
*
|
| ¼ | cup |
long grain rice
or brown |
*
|
| ⅛ | teaspoon |
red hot pepper sauce
(optional) |
|
| 1 | cup |
cabbage
shredded, (optional) |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2.8 | l |
water
|
|
| 3E+1 | ml |
vegetable stock
granules |
*
|
| 4 | each |
tomatoes
fresh, or 1lb can |
|
| 118 | ml |
corn
fresh, or canned |
|
| 1 | Celery |
celery stalks
diced |
*
|
| 1 | each |
onions
diced |
|
| 118 | ml |
okra
cut |
*
|
| 59 | ml |
long grain rice
or brown |
*
|
| 0.6 | ml |
red hot pepper sauce
(optional) |
|
| 237 | ml |
cabbage
shredded, (optional) |
|
Directions
Place all ingredients in a large pot, bring to boil, cover and simmer about 20 minutes until all vegetables are done.
1-l/2 cup serving equals about 35 calories.
NOTE: I use Uncle Ben's Converted Rice as it seems to hold its shape better in long cooking periods.
Any rice will work if this soup is not reheated several times, but it usually is! This is a thin soup, I sometimes add shredded cabbage, chard, bok choy, or other green vegetable to it.
The greens make it thicker and more filling, but add few calories.
This doesn't resemble the real Cajun Gumbo, but is good for those days when you feel you've over-indulged and need to cut back.
I keep in it the fridge and use it as a snack when I just have to have something else.
You can also add herbs, hot pepper, it is very versatile, and a good starting recipe.
