Veggie Gumbo

Serve this gumbo over 1/3 cup cooked brown rice or quinoa. If you are only cooking for one or two people, you can easily freeze leftovers from this recipe to save for a later date.

Prep Time: 20 minutes

Nutrition Facts

Serving Size: 1 cup

  • Calories 155
  • Carbohydrate 22 g
  • Protein 6 g
  • Fat 6.0 g
  • Saturated Fat 0.5 g
  • Sugars 5 g
  • Dietary Fiber 6 g
  • Cholesterol 0 mg
  • Sodium 245 mg
  • Potassium 600 mg

This Recipe Serves 6


2 tablespoons vegetable oil
2 tablespoons all-purpose flour
1 small onion, diced
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
2 stalks celery, diced
3 cloves garlic, minced
1 teaspoon salt (optional)
½ teaspoon ground black pepper
2 tablespoons salt-free Cajun seasoning
3 cups reduced-sodium vegetable broth
9 ounces baby spinach
1 (14.5-ounce) can black eyed peas, drained and rinsed


  1. Add the vegetable oil to a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes. 
  2. Add the onion, bell peppers, celery, and garlic. Reduce the heat to medium and cook, stirring frequently, until the vegetables soften, about 5-7 minutes.
  3. Add the salt (optional), ground black pepper, and Cajun seasoning. Cook for another minute.
  4. Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a boil, then reduce to a simmer and cover.
  5. Simmer, covered, for 40 minutes, stirring occasionally. 
  6. Add the spinach and black-eyed peas. Continue to simmer until the spinach is wilted.

Photo: Veggie Gumbo. PNC Photography, Photographer: Peter Papoulakos.

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