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Okra-Rice Gumbo

This standard from the American South contains a varied blend of flavors and textures, all pulled together by the unique character of okra.

Ingredients

6 to 8 servings

2 tablespoons olive oil
2 medium onions, chopped
2 medium celery stalks, diced
5 cups water
One 16-ounce can salt-free diced tomatoes, undrained
4 cups small, tender okra, sliced 1/2 inch thick
1 medium green bell pepper, chopped
2/3 cup raw brown rice, rinsed
2 bay leaves
1 1/2 teaspoons salt-free seasoning (see page 4 for brands)
1/4 teaspoon dried hot red pepper flakes or cayenne pepper, or to taste
Salt and freshly ground pepper to taste

  1. Step 1

    Heat the oil in a soup pot. Add the onions and celery and sauté over low heat until the onions are golden.

    Step 2

    Add the water and all the remaining ingredients except the salt and pepper. Enough red pepper flakes or cayenne should be used to give the soup a distinct bite, but use your discretion. Bring to a simmer, then simmer gently, covered, stirring occasionally, for about an hour, or until the rice is cooked and the vegetables are tender.

    Step 3

    Discard the bay leaves and season with salt and pepper. Serve at once, or if time allows, let the soup stand off the heat for an hour or so, then heat through before serving. The soup will thicken considerably as it stands. Add more water as needed and adjust the seasonings, but let it remain very thick.

  2. Nutrition Information

    Step 4

    Per serving:

    Step 5

    Calories: 153

    Step 6

    Total fat: 5g

    Step 7

    Protein: 4g

    Step 8

    Fiber: 5g

    Step 9

    Carbohydrate: 25g

    Step 10

    Cholesterol: 0mg

    Step 11

    Sodium: 28mg

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