Zucchini Gumbo
Equipment
- Stove
Ingredients
- 1 onion diced
- 1 red or green bell pepper chopped
- 3 stalks celery chopped
- 1 large or medium zucchini sliced
- 14 oz canned tomatoes diced
- 3 cups vegetable broth ***Click on our Homemade Vegetable Broth link
- 1 tsp hot sauce
- 3/4 tsp thyme
- 1 tsp Cajun seasoning
- 2 bay leaves
- 15 oz kidney beans low sodium, canned, drained and rinsed
- 1 1/2 cups rice cooked
Instructions
- In a large stock pot, sauté the onions, bell pepper, and celery in 2 tbsp of water for just a couple of minutes, until onions and peppers are slightly soft. Reduce heat. Stir in remaining ingredients except the rice and beans. Cover and simmer for 30 minutes.
- Remove lid and stir in bean. Cook for an additional 5 minutes to warm the beans. Remove bay leaves.
- Pour bean mixture over cooked rice and serve.
Nutrition with Essential Amino Acids
Nutrition Facts
Zucchini Gumbo
Amount Per Serving (1 g)
Calories 261.15
Calories from Fat 33
% Daily Value*
Fat 3.7g6%
Saturated Fat 0.89g6%
Sodium 540.97mg24%
Potassium 876.22mg25%
Carbohydrates 53.95g18%
Fiber 9.68g40%
Sugar 12.28g14%
Protein 9.12g18%
Vitamin A 1115.12IU22%
Vitamin B1 0.26mg17%
Vitamin B2 0.12mg7%
Vitamin B3 2.65mg13%
Vitamin B5 0.88mg9%
Vitamin B6 0.53mg27%
Vitamin C 51.3mg62%
Vitamin E 2.18mg15%
Vitamin K 34.11µg32%
Calcium 108.21mg11%
Copper 0.36mg18%
Folate 82.71µg21%
Iron 3.41mg19%
Manganese 1.19mg60%
Magnesium 88.18mg22%
Phosphorus 180.52mg18%
Selenium 2.15µg3%
Zinc 1.36mg9%
Ess-Arginine 418.1mg
Ess-Histidine 197.05mg
Ess-Isoleucine 334.05mg
Ess-Leucine 593.86mg
Ess-Lysine 460.93mg
Ess-Methionine 109.08mg
Ess-Phenylalanine 407.76mg
Ess-Threonine 279.49mg
Ess-Tryptophan 93.89mg
Ess-Valine 414.69mg
* Percent Daily Values are based on a 2000 calorie diet.