Servings: approximately 5-6
This recipe was adapted from a recipe in the cookbook, Better Homes and Gardens: Best Vegetarian Recipes.
This is a simple, quick, and easy slow cooker recipe that you can assemble the night before and let cook throughout the day.
The best part? The ingredients are delicious, easy-to-find, healthy, and inexpensive.
EVOO cooking spray
1 15 oz can reduced-sodium pinto beans, drained and rinsed
1 15 oz can no-salt-added black beans, drained and rinsed
1 15 oz can no-salt-added diced tomatoes, undrained
1 15 oz can fire-roasted tomatoes, undrained
1 16 oz bag frozen pepper and onion stir-fry vegetables (my bag had red, yellow, and green peppers and onions)
1 1/2 cups of frozen cut okra
2 1/2 to 3 tsp of Cajun seasoning
1 tsp garam masala (optional)
1/2 tsp sea salt
1/2 tsp black pepper
1 1/2 cups of cooked brown rice
*At this point, refer to “The final verdict” below.
1. Spray slow cooker with EVOO cooking spray to prevent sticking.
2. Add all ingredients, except the rice, to the slow cooker and stir.
3. Cover with lid and cook on high for 3-4 hours or on low for 6-8 hours.
4. Turn off heat, add in warm cooked rice, stir, and serve.
It is as simple as that!
I ate my bowl of vegetarian gumbo with whole wheat saltine crackers and a side of organic unsweetened natural apple sauce. Can you tell we like apple sauce in my family? 😉
The final verdict: This was easy to make, inexpensive, and makes enough to serve plenty of people or to have leftovers. It was healthy, fiber and protein-rich, and it had a spicy (not too spicy!) kick to it. However, there was just something missing that I could not quite place. I felt like the liquid from the tomatoes needed a little extra flavoring. Therefore, next time I make this dish I will add in a few tablespoons of tomato paste and a couple of teaspoons of Better Than Bouillon Vegetable Base (to taste). These simple additions should give it that little something extra that I was desiring.