OKRA-RICE GUMBO

Okra-Rice Gumbo image

Yield 6 to 8 servings

Number Of Ingredients 12

2 tablespoons olive oil
2 medium onions, chopped
2 medium celery stalks, diced
5 cups water
One 16-ounce can salt-free diced tomatoes, undrained
4 cups small, tender okra, sliced 1/2 inch thick
1 medium green bell pepper, chopped
2/3 cup raw brown rice, rinsed
2 bay leaves
1 1/2 teaspoons salt-free seasoning (see page 4 for brands)
1/4 teaspoon dried hot red pepper flakes or cayenne pepper, or to taste
Salt and freshly ground pepper to taste

Steps:

Heat the oil in a soup pot. Add the onions and celery and sauté over low heat until the onions are golden.
Add the water and all the remaining ingredients except the salt and pepper. Enough red pepper flakes or cayenne should be used to give the soup a distinct bite, but use your discretion. Bring to a simmer, then simmer gently, covered, stirring occasionally, for about an hour, or until the rice is cooked and the vegetables are tender.
Discard the bay leaves and season with salt and pepper. Serve at once, or if time allows, let the soup stand off the heat for an hour or so, then heat through before serving. The soup will thicken considerably as it stands. Add more water as needed and adjust the seasonings, but let it remain very thick.
Nutrition Information
Per serving:
Calories: 153
Total fat: 5g
Protein: 4g
Fiber: 5g
Carbohydrate: 25g
Cholesterol: 0mg
Sodium: 28mg