This Red Bean Gumbo version calls for a small amount of meat and chicken stock, but eliminating the meat and using vegetable broth will make Red Bean Gumbo a meatless dish.

red bean gumboPrep Time: 15 min
Cook Time: 2 hrs
Ready In: 2 hrs 20 min

Servings: 8

1 lb dried Red Kidney Beans (about 2 cups), picked over and rinsed
2 tbsp Canola Oil
3 cloves Garlic, minced
1 cup chopped Onion
1 cup chopped Celery
½ cup chopped Green Bell Pepper
4 oz chopped Turkey Ham
1 tsp dried Thyme
1 tsp dried Oregano
1 tsp freshly Ground Black Pepper, or to taste
¼ tsp ground Red Pepper, or to taste
1 tsp Salt, or to taste (optional)
8 cups fat-free, reduced-sodium Chicken Broth
4 cups hot cooked brown Rice (see Note)
Filé Powder, to accompany gumbo (optional)
A few drops of Hot Sauce, or to taste (optional)

About one hour before preparing the gumbo: In large container or pot, cover beans with boiling hot water to at least 2 inches. Cover and let stand until beans have swelled to at least twice their size and have absorbed most of water, about 1 hour. Drain beans, discarding soaking liquid.
In a large, heavy pot, heat oil until hot. Add onion and garlic and gently sauté until onion is translucent and garlic is soft, taking care they do not brown. Add celery and bell pepper and sauté 1 to 2 minutes more, stirring frequently. Add ham and lightly sauté.
Mix in herbs, seasonings, broth and beans. Bring to a boil, then reduce heat to a simmer. Partially cover and simmer, stirring occasionally, until beans are tender, about 1 hour.

Tips & Notes

Traditional Louisiana gumbos can be revamped into healthful meals full of disease-fighting ingredients. Special seasonings and cooking techniques eliminate the high levels of fat and calories while preserving the rich taste and smoky flavor.
Although not technically a gumbo, the classic New Orleans dish of red beans and rice is a close relative.
Although white rice is the traditional accompaniment, for extra nutrition, use brown rice.

Nutritional Information Per Serving
Calories: 303
Total Fat: 4g
Saturated Fat: less than 1g
Carbohydrate: 50g
Protein: 17g
Dietary Fiber: 11g
Sodium: 742mg

Source: AICR

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