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Gumbo with vegetables, coconut and ginger

Author: Sophie Gray - Food Writer, Author

Photographer: iStockphoto.com

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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.

Serves: 8 (or more as a side dish)

Time to make: 1 hr 15 mins

Ingredients

More weights & measures

1 onion, chopped
2 cloves garlic, chopped
1 cup diced pumpkin or kumarasweet-potatoX (small dice)
2 cups green veg, chopped (use peas, courgettezucchiniXszucchini, summer squashX, spinach – whatever you have)
2 cups cauliflower florets
2 x 400g cans chopped tomatoes
2 cups vegetable stock (or chicken stock)
2 x 400g cans chickpeagarbanzoXsgarbanzosX (or equivalent quantity of home-soaked and cooked beans)
2 teaspoons garum masala
2 teaspoons cumin
2 teaspoons coriandercilantroX
2 teaspoons yellow mustard seeds
2 teaspoons grated fresh ginger
2 teaspoons oil
approx 330ml (1 can) lite coconut cream or lite coconut-flavoured evaporated milk

Instructions

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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.

HFG tip

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.

Nutrition Info (per serve)

Calories 194 cal

Kilojoules 810 kJ

Protein 12 g

Total fat 5.6 g

Saturated fat 2 g

Carbohydrates 24.1 g

Sugar 8.4 g

Dietary fibre 6.2 g

Sodium 720 mg

Calcium 205 mg

Iron 3.1 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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