Healthy Gumbo Dont Know Why Its Called Gumbo

Dive into a bowl of "Healthy Gumbo Don't Know Why It's Called Gumbo," a lighter, veggie-packed twist on a Southern classic! This wholesome recipe brims with vibrant ingredients like tender okra, zucchini, and aromatic bell peppers, all simmered in a flavorful, herb-infused broth. With the option to add lean chicken breast for extra protein and hearty brown rice or quinoa for a nutritious base, this dish comes together in just 50 minutes, making it perfect for weeknight meals. Seasoned with paprika, thyme, and a kick of cayenne, it delivers all the comforting warmth of traditional gumbo without the heaviness. Garnish with fresh parsley and a splash of hot sauce for a guilt-free, deeply satisfying meal that's as healthy as it is delicious. Perfect for fans of vegetable stews, low-calorie dinners, and quick, one-pot recipes!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 1 medium green bell pepper, diced
• 2 stalks celery stalks, chopped
• 1 medium zucchini, diced
• 3 cloves garlic cloves, minced
• 6 cups low-sodium vegetable broth
• 1 14.5-ounce can diced tomatoes, no salt added
• 2 cups okra, sliced
• 1 pound skinless chicken breast, diced (optional for protein)
• 2 cups cooked brown rice or quinoa
• 1.5 teaspoons paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 0.25 teaspoon cayenne pepper
• 1 leaf bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional garnish)
• 1 teaspoon hot sauce (optional)

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion, green bell pepper, and celery. Sauté for 5-7 minutes until softened.

Step 3

Stir in the zucchini and garlic, cooking for another 2-3 minutes until fragrant.

Step 4

If using chicken, add the diced chicken breast to the pot and cook for 5-6 minutes, stirring occasionally, until lightly browned.

Step 5

Pour in the vegetable broth and diced tomatoes. Stir to combine.

Step 6

Add the sliced okra, paprika, oregano, thyme, cayenne pepper, bay leaf, salt, and black pepper. Bring the mixture to a simmer.

Step 7

Reduce the heat to low and let the gumbo cook for 20 minutes, stirring occasionally.

Step 8

Taste the broth and adjust the seasoning with additional salt, pepper, or cayenne as needed.

Step 9

Add the cooked brown rice or quinoa to the pot and stir to incorporate. Let it warm through for 2-3 minutes.

Step 10

Remove the bay leaf. Serve hot, garnished with fresh parsley and a few dashes of hot sauce if desired.

Nutrition Facts

Serving size	(3667.8g)

Amount per serving	% Daily Value*
Calories	1903.8

Total Fat 51.6g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 385.6mg	0%
Sodium 3863.1mg	0%
Total Carbohydrate 190.6g	0%
Dietary Fiber 34.9g	0%
Total Sugars 38.4g
Protein 168.8g	0%

Vitamin D 4.5IU	0%
Calcium 698.1mg	0%
Iron 14.0mg	0%
Potassium 5777.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.4%

Protein: 35.5%

Carbs: 40.1%