Gumbo with vegetables, coconut and ginger
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
- 1 onion, chopped
- 2 cloves garlic, chopped
- 1 cup diced pumpkin or kumara (small dice)
- 2 cups green veg, chopped (use peas, courgettes, 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 chickpeas (or equivalent quantity of home-soaked and cooked beans)
- 2 teaspoons garum masala
- 2 teaspoons cumin
- 2 teaspoons coriander
- 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
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 194cal
-
Kilojoules 810kJ
-
Protein 12g
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Total fat 5.6g
-
–Saturated fat 2g
-
Carbohydrates 24.1g
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–Sugars 8.4g
-
Dietary fibre 6.2g
-
Sodium 720mg
-
Calcium 205mg
-
Iron 3.1mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
