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Not Danny Glover's Gumbo











Low Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium


1 each carrots
1 package black-eyed peas
1 each onions
3 stalks celery
1 each green bell peppers
2 each tomatoes
1 package corn
1 package okra
1 x vegetable oil
1 x bay leaves
1 x oregano
1 x basil
1 x allspice
1 x cayenne pepper
1 x salt
1 x black pepper


Make vegetable stock by boiling at least one carrot, several bay leaves, and any leftover root vegetables for 45 minutes in 6 cups of water.

Add the black-eyed peas and simmer about 30 mins.

Chop the onion, celery, and the bell pepper.

Remove all the celery leaves from the top of the bunch, rinse well, and chop them too.

Sauté the onion in a little oil.

Add the celery, with leaves, and after a few minutes the bell pepper.

Sprinkle generous amounts of the spices in the pan, and sauté another minute.

Remove the carrot, vegetable pieces, and the bay leaves from the stock.

Add the onion mixture and chopped tomatoes to the stock, and stir well, adding more water if necessary.

Let simmer about 10 mins.

Chop the okra and stir in with the frozen corn; simmer another 10 mins.

Adjust the spices to taste, and serve, ideally with cornbread.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 134g (4.7 oz)
Amount per Serving
Calories 665% of calories from fat
 % Daily Value *
Total Fat 0g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 17mg 1%
Total Carbohydrate 5g 5%
Dietary Fiber 4g 16%
Sugars g
Protein 5g
Vitamin A 70% Vitamin C 59%
Calcium 7% Iron 4%
* based on a 2,000 calorie diet How is this calculated?


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