Vegetarian Gumbo

Dietary Challenge: Low Carb

2 Green

Food FactorsPer Serving


1 yellow onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
2 T. unbleached all-purpose flour
2 cups Vegetable Broth
1 (14.5-ounce) can diced tomatoes with juice
8 oz. white mushrooms, quartered
1 small zucchini, sliced
1 cup frozen sliced okra
2 T. soy sauce
1 T. Cajun seasoning
1 T. unsweetened Dutch-processed cocoa powder
1 bay leaf
Freshly ground black pepper, to taste
1 cup Cooked brown rice, for serving
Hot pepper sauce, such as Tobasco, for serving


In the slow cooker, combine all the ingredients except the rice and hot sauce. Cook on low for 8 hours. Serve over 1 cup brown rice and top with hot sauce.

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Recipe Yields:


Single Serving Size:

3 cups

Each Serving Contains:

Calories: 73
Fat: 1 gram
Protein: 6 grams
Carbohydrates: 13 grams
Fiber: 3 grams
Sodium: 658 mg