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Rating: 5/5 (1 vote cast)

Meal Type: Dinner
Total Time:
Cook Method: Oven
Cuisine: Cuban
     Serving Size: 5 - Change
Nutritional Facts
Servings Per Recipe: 5
Amount Per Serving
Calories 169
% Daily Value**
Total Fat 2g
2%
Saturated Fat 0g
0%
Unsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 37mg
2%
Total Carbohydrate 36g
12%
Dietary Fiber 4g
15%
Sugars 6g
Protein 6g
Vitamin A  76%Vitamin C  54%
Calcium  5%Iron  10%
Potassium  21%Vitamin E  3%
** Percentage Daily Values are based on a 2000 calorie diet.
*Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.

Vegetable Gumbo

Recipe Tags: Gumbo Recipes

Date Added: June 11, 2009

Ingredients:

1/4 Cup Flour unsifted
2 Cups Water lukewarm (110 to 115
1 Zucchini sliced
1 Squash sliced
3/4 Cup Corn frozen
1/2 Cup Carrot chopped
1/2 Cup Onion chopped
2 Cups Tomatoes chopped
1/4 Teaspoon Pepper coarse ground, to taste
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Directions:

1. Preheat oven at 400.

2. Sprinkle flour evenly into 8" square pan. Bake for for 10 to 15 minutes, or until flour is deep golden brown, stirring every 5 minutes.

3. Set aside. In a skillet combine 1/4 cup water zucchini, squash, corn, carrot, and onion.

4. Cover and heat until zucchini is tender, stirring once.

5. Stir in flour. Blend in remaining water. Add tomatoes and pepper.

6. Mix well. Re-cover and heat until gumbo is slightly thickened and vegetables are tender.

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Dietary Notes:
This recipe is very low-sodium with 37.4mg per serving, low-fat with 1.6g per serving, low-saturated fat with 0.2g per serving and low-cholesterol with 0mg per serving

This recipe is high in Vitamin A with 76% of your daily recommended intake per serving. This recipe is high in Vitamin C with 54% of your daily recommended intake per serving.
Food Allergy Information:
This recipe contains potential food allergens and will effect people with Wheat, Gluten, Tomato, Corn, Onion allergies.
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