MIME-Version: 1.0 Content-Location: file:///C:/CEAC40AF/VegetarianGumbo.htm Content-Transfer-Encoding: quoted-printable Content-Type: text/html; charset="us-ascii" Cajun-Seasoned Vegetarian Gumbo

Cajun-Seasoned Vegetaria= n Gumbo

Makes: 6 servings

Prep: 10 minutes
Cook: = Low 6 hours, High 3 hours

&= nbsp;

Ingred= ients

·            = ;         2  15-ounce cans black beans, rinsed and drained

·            = ;         1  28-ounce can diced tomatoes

·            = ;         1  16-ounce package frozen loose-pack pepper stir-fry vegetables (yellow, gree= n, and red sweet peppers, and  on= ions)

·            = ;         2  cups frozen cut okra

·            = ;         2  to 3 teaspoons Cajun seasoning

·            = ;           Hot cooked white or brown ri= ce (optional)

Direct= ions

1. In a 3-1/2- or 4-1/2-quart slow cooker combine beans, und= rained tomatoes, frozen stir-fry vegetables, okra, and Cajun seasoning.

2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting= for 3 to 4 hours. If desired, serve over hot cooked rice. M= akes 6 servings.

Nutrit= ion Facts

·            = ;         Servings Per Recipe 6 servings

·            = ;         Calories 153,

·            = ;         Sodium (mg) 639, =

·            = ;         Carbohydrate (g) 31,

·            = ;         Total Sugar (g) 7,

·            = ;         Fiber (g) 10,

·            = ;         Protein (g) 12, <= /p>

·            = ;         Vitamin C (DV%) 63,

·            = ;         Calcium (DV%) 12,

·            = ;         Iron (DV%) 28,

·            = ;         Percent Daily Values are based on a 2,000 calorie diet