Slow Cooker Vegan White Bean Quinoa Gumbo Recipe 455 Food

VEGETARIAN GUMBO

Steps:

• Heat oven to 400 degrees. Place the frozen okra in a single layer on a parchment-lined baking sheet, breaking up any large clumps, and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Roast, until cooked through and just starting to brown, about 15 to 20 minutes.
• As okra roasts, prepare the roux: Melt the butter in a cast-iron skillet or Dutch oven over medium heat. (Either vessel will help evenly distribute the heat for a better roux.) If using vegetable oil, simply heat over medium. Using a heatproof rubber spatula or wooden spoon, mix the flour into the fat. Stir continuously, making sure to scrape the bottom of the pot so the roux does not burn (a burned roux cannot be saved), until the roux transforms from pale to peanut butter to a rich cinnamon color, about 7 minutes. Remove the roux from the heat and set aside. (Pull the pot from the heat just as the desired color is reached; the retained heat will continue to cook the roux slightly.)
• Add the olive oil to a large skillet over medium heat. Add the onion and cook until softened, stirring occasionally, about 5 minutes. Add the celery and bell pepper, and cook until softened, another 5 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Lastly, add the Creole and Old Bay seasonings, and stir so that they coat the vegetables and are lightly toasted, about 1 minute.
• Stir in the diced tomatoes, stock and lentils. Bring the ingredients to a boil, then reduce the heat to a light simmer. Cover and allow the lentils to cook undisturbed for 15 minutes. (Add more water or stock if needed.)
• Add the okra and cook uncovered until softened, another 5 minutes. Stir in the hot sauce, and the liquid smoke, if using. Give the cooled roux a good stir and add it to the pot, making sure to mix it in thoroughly, then simmer for 2 to 3 minutes. Taste and adjust the seasoning by adding salt, pepper, creole seasoning or hot sauce, if desired. Serve warm over white rice or quinoa.

SLOW COOKER VEGAN WHITE BEAN QUINOA GUMBO RECIPE - (4.5/5)

Steps:

• **this cooks in a small 1 1/2 to 2 quart slow cooker** In the morning: Add all the morning ingredients and 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. yield: about 5 cups (1.2 L) per 1-cup (235 ml) serving: 89.7 calories; 1.6 g total fat; 0 g saturated fat; 4.6 g protein; 15.5 g carbohydrate; 3.5 g dietary fiber; 0 mg cholesterol Prep time: 10 minutes cooking time: 7 to 9 hours