Recipe: White Bean Quinoa Gumbo (crock pot)

WHITE BEAN QUINOA GUMBO

"This is a wholesome twist to the traditional Louisiana okra stew. This one adds nutrition-packed quinoa in place of the usual rice. Serve with your favorite hot sauce on the side."



Made in a 1 1/2 to 2 Quart Slow Cooker

FOR THE MORNING INGREDIENTS:
2 1⁄2 cups water
1 cup sliced okra
1⁄4 cup dry Great Northern beans or other small white bean
1 tablespoon minced cooked onion
2 tablespoons minced celery
2 cloves garlic, minced
1 vegan bouillon cube
2 bay leaves
1⁄2 teaspoon dried oregano
1⁄4 to 1⁄2 teaspoon ground cayenne pepper, to taste
2 whole allspice berries

FOR THE EVENING INGREDIENTS:
1 cup diced tomatoes
1⁄8 cup uncooked quinoa
1 teaspoon dried oregano
1⁄4 teaspoon chili powder
1⁄4 teaspoon ground cumin
Salt and pepper
Hot sauce (your favorite, optional, for serving)

IN THE MORNING:
Add all the morning ingredients to the crock pot.

Cover crock pot cook on low for 7 to 9 hours.

THIRTY MINUTES BEFORE SERVING:
Add all the evening ingredients except the salt and pepper. Mix well. Cook for 30 minutes on low.

BEFORE SERVING:
Add salt and pepper. Taste and adjust any of the seasonings as needed. Serve with your favorite hot sauce on the side, if desired.

VARIATIONS:
- Use small red beans or even chickpeas in place of the white beans if you don't have any on hand.
- Feel free to add any seasonal veggies you have on hand. This is a perfect stew to help you clean out the fridge.

Makes about 5 cups

Per 1 cup serving: 89.7 calories; 1.6g total fat; 0g saturated fat; 4.6g protein; 15.5g carbohydrate; 3.5g dietary fiber; 0mg cholesterol

Adapted from source: Vegan Slow Cooking for Two or Just for You by Kathy Hester