Karma's Creole Gumbo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 (14 oz) pkg Hillshire Farms turkey kielbasa1 c. dry brown rice (makes 2.5-3 cups cooked)1 (15 oz) can of black beans1 c. chopped red bell pepper1 c. chopped green bell pepper1 c. yellow onion2 cloves garlic minced1 T. olive oil1 tsp celery salt1 tsp coriander1/8 tsp cayenne pepper1/2 tsp. chipolte chili seasoning (or regular chili seasoning)1 T. cumin1 T. creole/ cajun seasoning1/2 c. water
Makes about 8 1-cup servings
The cooking time on this recipe is mostly the brown rice - 50min. You could use quicker cooking rice (15min), but I like the health benefits of short brown rice.
-I start the rice first, when it's about half way done I start with the prep work.
-I mix all the dry spices together in a bowl and set aside.
-Then chopped all veggies, kielbasa, and garlic.
-Heat olive oil in large skillet, or deep dish pan (you'll be combining everything in this pan so make sure it's big enough). If you're looking to cut some fat here, you can always substitute the oil for chicken broth or water.
-Saute the meat, veggies and garlic for a minute, then add half the spice mixture. Stir thoroughly. Cook about 8 min. until veggies are soft and meat is lightly browned.
-Rinse beans. Rice should be done. Add both rice and beans to the skillet with a 1/3-1/2c. water. Cook on medium 5min.
-Here is the winging-it, taste-testing part. You can add the rest of the spices, or not. Or a little salt and pepper, or not. And depending on what rice you used,you may need to add a little more water to thin the "thickness" factor (brown rice is more sticky/glutenous.
Enjoy!
Number of Servings: 8
Recipe submitted by SparkPeople user OBEY_KARMA.
The cooking time on this recipe is mostly the brown rice - 50min. You could use quicker cooking rice (15min), but I like the health benefits of short brown rice.
-I start the rice first, when it's about half way done I start with the prep work.
-I mix all the dry spices together in a bowl and set aside.
-Then chopped all veggies, kielbasa, and garlic.
-Heat olive oil in large skillet, or deep dish pan (you'll be combining everything in this pan so make sure it's big enough). If you're looking to cut some fat here, you can always substitute the oil for chicken broth or water.
-Saute the meat, veggies and garlic for a minute, then add half the spice mixture. Stir thoroughly. Cook about 8 min. until veggies are soft and meat is lightly browned.
-Rinse beans. Rice should be done. Add both rice and beans to the skillet with a 1/3-1/2c. water. Cook on medium 5min.
-Here is the winging-it, taste-testing part. You can add the rest of the spices, or not. Or a little salt and pepper, or not. And depending on what rice you used,you may need to add a little more water to thin the "thickness" factor (brown rice is more sticky/glutenous.
Enjoy!
Number of Servings: 8
Recipe submitted by SparkPeople user OBEY_KARMA.
Nutritional Info Amount Per Serving
- Calories: 232.8
- Total Fat: 6.8 g
- Cholesterol: 30.6 mg
- Sodium: 531.4 mg
- Total Carbs: 29.3 g
- Dietary Fiber: 4.7 g
- Protein: 12.5 g
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