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
-
Total fat 5.6g
-
–Saturated fat 2g
-
Carbohydrates 24.1g
-
–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.
Photographer: iStockphoto.com
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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