Vegetable Gumbo (LID)


It takes some patience to get the roux to the proper color, but the time and work is so worth it.

Since the amount of meat that can be consumed per day is low, I have been trying to eat some meatless dishes each day. This gumbo can be made vegetarian by using LID-safe vegetable broth or vegetable bouillon (like Rapunzel brand).

You can add some chicken or even some LID-safe sausage (Eckrich and Boar’s Head brands are safe – double check ingredients to make sure) at the same time (or instead) of the zucchini to make the gumbo more substantial.

Vegetable Gumbo

1/4 cup canola oil
1/4 cup flour
1 large onion, diced
1 medium green bell pepper, cored and diced
3 stalks celery, diced
1 14.5 oz. can salt-free diced tomatoes, with juices
1 32 oz. carton unsalted chicken broth
1 pound fresh or frozen sliced okra (trim ends)
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1 T. fresh parsley, chopped or 1 tsp. dried parsley
1 teaspoon non-iodized salt (I use Morton’s Coarse Kosher Salt)
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 medium zucchini, diced
hot cooked rice

In a Dutch oven, heat flour and oil over medium-low heat. Cook, stirring almost constantly, until flour browns to a copper color, about 20 to 30 minutes. (Hint:  I have a penny next to the stove to compare colors). Add onion, bell pepper, and celery to the roux and cook, stirring occasionally until vegetables are soft, about 5 minutes. Add tomatoes and their juices, chicken broth, thyme, oregano, parsley, non-iodized salt, pepper, and cayenne. Add the okra. Simmer for 30 minutes, stirring occasionally. Add zucchini and simmer 20 to 30 more minutes, continuing to stir occasionally.

To serve, place about 1/2 cup hot cooked rice in a bowl and ladle hot gumbo over the top.  Pass the hot sauce (Texas Pete and Frank’s are both LID-friendly) and enjoy.

1 Comment (+add yours?)

  1. Trackback: LID Round 3, Day 4 | On a Butterfly's Wings

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