Southern-Style Vegetarian Gumbo

Vegetables, vegetables, and more vegetables make this gumbo delicious and nutritious

Eat Your Vegetables Day is June 17 and McCall Farms is celebrating by sharing three delicious farm fresh recipes. From Southern-Style Vegetarian Gumbo to Not Just Chocolate Cupcakes, these recipes are simple, satisfying, and nutritious.

As one of America’s leading producers of canned vegetables and fruit, McCall Farms produce is picked at the peak of ripeness and immediately canned, locking in its flavor and nutrition. Not only do these Eat Your Vegetables Day recipes taste great, but they are packed with nutrients, too.

4
Servings
174
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1  Teaspoon  fresh jalapeño, minced
  • 1/4  Cup  white onion, diced 1/4"
  • 1/4  Cup  red bell pepper, diced 1/4"
  • 1/4  Cup  green bell pepper, diced 1/4"
  • 1  Cup  vegetable broth
  • 1  Cup  vegetable juice cocktail, low-sodium
  • (15 oz.) can tomatoes, specifically Glory Foods Sensibly Seasoned Tomatoes, Okra & Corn
  • (15 oz.) can light red kidney beans, drained
  • 1/4  Teaspoon  black pepper, ground
  • 2  Cups  white rice, cooked

Directions

Place the jalapeño, onion, and peppers in a 3 to 4 quart saucepan. Heat and start stirring. Add about 1/4 cup of the vegetable broth and bring to a boil. Stir the vegetables occasionally until softened.

Add remaining vegetable broth, vegetable juice cocktail, Glory Foods Sensibly Seasoned Tomatoes, Okra & Corn, kidney beans, and ground black pepper.

Heat gently until the gumbo comes to a boil. Reduce heat and simmer for 10 minutes.

Serve with a heaping 1/4 cup of white rice in each bowl.

Nutritional Facts

Total Fat
1g
1%
Sugar
4g
4%
Cholesterol
3mg
1%
Carbohydrate, by difference
36g
28%
Protein
5g
11%
Vitamin A, RAE
21µg
3%
Vitamin C, total ascorbic acid
30mg
40%
Vitamin K (phylloquinone)
8µg
9%
Calcium, Ca
34mg
3%
Choline, total
4mg
1%
Fiber, total dietary
1g
4%
Folate, total
22µg
6%
Iron, Fe
1mg
6%
Magnesium, Mg
23mg
7%
Niacin
1mg
7%
Pantothenic acid
1mg
20%
Phosphorus, P
68mg
10%
Selenium, Se
2µg
4%
Sodium, Na
230mg
15%
Water
184g
7%
Zinc, Zn
1mg
13%

Southern Shopping Tip

Southern food is a mixture of Native American, Creole, and European influences. Staples of this comfort food include corn (in all its forms), honey, chicken, pork, and seafood, all easily found at any neighborhood grocery store.

Southern Cooking Tip

Southern and comfort food is often rich and heavy, be sure to include lots of greens and vegetables with these dishes.