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Gumbo Soup (Low Cal)

 

30

Yield

12

servings

Prep

25

min

Cook

20

min

Ready

45

min

Low Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Very low in sodium, Low Sodium
 

Ingredients

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
*
teaspoon red hot pepper sauce
(optional)
*
1 cup 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.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 299g (10.5 oz)
Amount per Serving
Calories 179% of calories from fat
 % Daily Value *
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 14mg 1%
Total Carbohydrate 1g 1%
Dietary Fiber 1g 4%
Sugars g
Protein 1g
Vitamin A 7% Vitamin C 14%
Calcium 2% Iron 1%
* based on a 2,000 calorie diet How is this calculated?

 

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