Healthy Gumbo Dont Know Why Its Called Gumbo
Dive into a bowl of "Healthy Gumbo Don't Know Why It's Called Gumbo," a lighter, veggie-packed twist on a Southern classic! This wholesome recipe brims with vibrant ingredients like tender okra, zucchini, and aromatic bell peppers, all simmered in a flavorful, herb-infused broth. With the option to add lean chicken breast for extra protein and hearty brown rice or quinoa for a nutritious base, this dish comes together in just 50 minutes, making it perfect for weeknight meals. Seasoned with paprika, thyme, and a kick of cayenne, it delivers all the comforting warmth of traditional gumbo without the heaviness. Garnish with fresh parsley and a splash of hot sauce for a guilt-free, deeply satisfying meal that's as healthy as it is delicious. Perfect for fans of vegetable stews, low-calorie dinners, and quick, one-pot recipes!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 1 medium green bell pepper, diced
- 2 stalks celery stalks, chopped
- 1 medium zucchini, diced
- 3 cloves garlic cloves, minced
- 6 cups low-sodium vegetable broth
- 1 14.5-ounce can diced tomatoes, no salt added
- 2 cups okra, sliced
- 1 pound skinless chicken breast, diced (optional for protein)
- 2 cups cooked brown rice or quinoa
- 1.5 teaspoons paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 0.25 teaspoon cayenne pepper
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional garnish)
- 1 teaspoon hot sauce (optional)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, green bell pepper, and celery. Sauté for 5-7 minutes until softened.
Stir in the zucchini and garlic, cooking for another 2-3 minutes until fragrant.
If using chicken, add the diced chicken breast to the pot and cook for 5-6 minutes, stirring occasionally, until lightly browned.
Pour in the vegetable broth and diced tomatoes. Stir to combine.
Add the sliced okra, paprika, oregano, thyme, cayenne pepper, bay leaf, salt, and black pepper. Bring the mixture to a simmer.
Reduce the heat to low and let the gumbo cook for 20 minutes, stirring occasionally.
Taste the broth and adjust the seasoning with additional salt, pepper, or cayenne as needed.
Add the cooked brown rice or quinoa to the pot and stir to incorporate. Let it warm through for 2-3 minutes.
Remove the bay leaf. Serve hot, garnished with fresh parsley and a few dashes of hot sauce if desired.
Nutrition Facts
Calories |
477 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 96 mg | 32% | |
| Sodium | 863 mg | 38% | |
| Total Carbohydrate | 49.0 g | 18% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 10.2 g | ||
| Protein | 42.6 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 179 mg | 14% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 1406 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
