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Red Bean Gumbo with Okra

Nichole Dandrea-Russert, MS, RDN ·
Published October 1, 2020 ·
< 1 min read
Summary

Okra can be a polarizing vegetable, and if you’re team “no okra please” then you might want to reconsider, starting with this dish. Okra is rich in magnesium, folate, vitamin C, vitamin K, fiber, and more! Add red kidney beans and whole grains to it and you have a bountiful nourishing and tasty dish.

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Yields4 ServingsPrep Time20 minsCook Time6 hrsTotal Time6 hrs 20 mins

Red Bean Gumbo with Okra

Ingredients

 1 cup onion (chopped)
 5 medium garlic cloves (minced)
 2 ribs organic celery (chopped)
 1 cup red bell pepper (chopped)
 3 cups red kidney beans (home-cooked or BPA-free canned, drained and rinsed)
 14 oz diced tomatoes (BPA-free canned)
 2 cups vegetable broth (unsalted, preferably homemade)
 2 bay leaves
 ¼ cup fresh parsley (chopped)
 2 tsp dried oregano
 1 tsp onion powder
 ½ tsp garlic powder
 2 tsp ground paprika
 1 cup okra (sliced into ½-inch pieces)
 2 tbsp arrowroot powder (or organic cornstarch)
 2 tbsp water
 ½ tsp salt (optional)
 ¼ tsp ground black pepper (optional)
 4 cups organic brown rice (or organic black or red rice, cooked)
 red pepper flakes (optional, to taste)

Directions

1

Add all ingredients down to, and including, the okra to your 4- or 6-quart slow cooker.

2

In a small bowl, add the arrowroot powder and two tablespoons of water. Whisk into a slurry and add to the slow cooker.

3

Cook on the low heat setting for six hours or the high heat setting for three.

4

Add salt and pepper, if using.

5

Taste for additional seasonings.

6

Spoon onto warm rice and top with red pepper flakes, if desired.

Chef's Notes

Substitutions
Use red, white or yellow onion, or use shallots in place of onion.

Instead of red bell pepper, use yellow or orange.

Instead of canned tomatoes, use (about 2 cups) chopped fresh, organic red tomatoes.

Flour-free
Omit the arrowroot powder (it’ll just have a thinner consistency, but will still be tasty!).

Storage
Store leftovers in an airtight container in the refrigerator for up to 7 days or freeze for up to 3 months.

Ingredients

 1 cup onion (chopped)
 5 medium garlic cloves (minced)
 2 ribs organic celery (chopped)
 1 cup red bell pepper (chopped)
 3 cups red kidney beans (home-cooked or BPA-free canned, drained and rinsed)
 14 oz diced tomatoes (BPA-free canned)
 2 cups vegetable broth (unsalted, preferably homemade)
 2 bay leaves
 ¼ cup fresh parsley (chopped)
 2 tsp dried oregano
 1 tsp onion powder
 ½ tsp garlic powder
 2 tsp ground paprika
 1 cup okra (sliced into ½-inch pieces)
 2 tbsp arrowroot powder (or organic cornstarch)
 2 tbsp water
 ½ tsp salt (optional)
 ¼ tsp ground black pepper (optional)
 4 cups organic brown rice (or organic black or red rice, cooked)
 red pepper flakes (optional, to taste)

Directions

1

Add all ingredients down to, and including, the okra to your 4- or 6-quart slow cooker.

2

In a small bowl, add the arrowroot powder and two tablespoons of water. Whisk into a slurry and add to the slow cooker.

3

Cook on the low heat setting for six hours or the high heat setting for three.

4

Add salt and pepper, if using.

5

Taste for additional seasonings.

6

Spoon onto warm rice and top with red pepper flakes, if desired.

Red Bean Gumbo with Okra
IngredientsDirections
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