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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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Gumbo is a delicious stew originating in South Louisiana in the US. Feel free to add vegetables you need to use up. You can't really go wrong.
1 Heat the oil in a large pan and sauté onion and garlic. Add the mustard seeds and cook until they are popping, then add the all the other spices.
2 Mix well and add the tomatoes, stock, vegetables and chickpeas and simmer until all the vegetables are tender; around 50 minutes. Stir in the coconut cream or evaporated milk and serve.
If you can’t find coconut-flavoured evaporated milk, use 3 capfuls (about 15 ml) of coconut essence to 1 can of lite evaporated milk.
Calories 194 cal
Kilojoules 810 kJ
Total fat 5.6 g
Saturated fat 2 g
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