Diabetic Vegetable Gumbo

Diabetic Vegetable Gumbo Recipe: A Healthy & Flavorful Vegetarian Dish

Region / culture: USA | Preparation time: 15 minutes | Cooking time: 1 hour | Servings: 6 |

Vegetarian diet

Introduction

Diabetic Vegetable Gumbo is a delicious and healthy dish that is perfect for those looking to manage their blood sugar levels. Packed with nutritious vegetables and flavorful spices, this gumbo is sure to satisfy your taste buds while keeping you on track with your diabetes management.

History

Gumbo is a traditional dish that originated in Louisiana, known for its rich flavors and hearty ingredients. This diabetic-friendly version of gumbo has been adapted to include ingredients that are low in carbohydrates and high in fiber, making it a great option for those with diabetes.

Ingredients

1 onion, chopped
0.5 green pepper, diced
2 ribs celery, diced
1 clove garlic, minced
1 lb (454 g) okra, sliced, fresh or frozen
1 lb (454 g) tomatoes, fresh or canned
2 cups corn, fresh, frozen or canned
1 tsp vegetable bouillon granules
0.5 cup white grape juice
0.5 cup water
0.25 tsp tabasco sauce
0.25 tsp paprika
2 tbsp Fresh parsley, chopped
1 tbsp basil or rosemary, minced
vegetable coating spray

How to prepare

In a large heavy stew pot, place bouillon and 0.5 cups of white grape juice. Add onion, green pepper, celery, and garlic. Cook until tender for 5-7 minutes. Add the remaining ingredients and cook over low heat, stirring occasionally to prevent sticking to the bottom. Cover and simmer gently until the corn and okra are cooked through. Alternatively, you can simmer the mixture in a crockpot for 6-7 hours.

Variations

Add shrimp or chicken for a protein boost.
Use different vegetables such as bell peppers, zucchini, or eggplant for variety.

Notes

Cut fresh corn from cob with a sharp knife, then scrape the
remaining corn off the cob. Four ears will make about two cups. If
you use dried herbs, rub them with the palms of your hands before
adding to the pot, this releases their aroma and goodness

Cooking Tips & Tricks

Be sure to use fresh or frozen vegetables for the best flavor and texture.

- Adjust the amount of Tabasco sauce to suit your taste preferences.

- For a thicker gumbo, you can add a small amount of cornstarch mixed with water to the mixture.

- Serve the gumbo over brown rice or quinoa for a complete and satisfying meal.

Serving Suggestions

Serve the Diabetic Vegetable Gumbo with a side of brown rice or quinoa for a complete meal.

- Garnish with fresh parsley or green onions for added flavor.

Cooking Techniques

Simmer the gumbo over low heat to allow the flavors to meld together.

- Stir occasionally to prevent sticking to the bottom of the pot.

Ingredient Substitutions

Use vegetable broth instead of vegetable bouillon granules.

- Substitute white grape juice with apple juice or vegetable broth.

Make Ahead Tips

This gumbo can be made ahead of time and stored in the refrigerator for up to 3 days.

- Reheat on the stovetop or in the microwave before serving.

Presentation Ideas

Serve the gumbo in individual bowls garnished with a sprinkle of fresh parsley. - Pair with a side salad or crusty whole grain bread for a complete meal.

Pairing Recommendations

Pair the Diabetic Vegetable Gumbo with a light and refreshing white wine such as Sauvignon Blanc or Pinot Grigio.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

150

Carbohydrates

- Total Carbohydrates: 30g

- Dietary Fiber: 6g

- Sugars: 10g

Fats

- Total Fat: 2g

- Saturated Fat: 0g

- Trans Fat: 0g

Proteins

- Protein: 4g

Vitamins and minerals

Vitamin A: 20% DV

- Vitamin C: 60% DV

- Calcium: 6% DV

- Iron: 8% DV

Alergens

This recipe is gluten-free and dairy-free.

Summary

This Diabetic Vegetable Gumbo is low in calories and carbohydrates, making it a healthy option for those with diabetes. It is also packed with vitamins and minerals, making it a nutritious choice for anyone looking to improve their diet.

Summary

Diabetic Vegetable Gumbo is a flavorful and nutritious dish that is perfect for those looking to manage their blood sugar levels. Packed with vegetables and spices, this gumbo is a healthy and satisfying option for anyone looking to improve their diet. Enjoy this delicious dish with your family and friends!

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Diabetic Vegetable Gumbo. It was many years ago, when I was just a young girl eager to learn the art of cooking from my mother. We were visiting a distant cousin in Louisiana, and she was known for her delicious gumbo that she would make for family gatherings. I remember sitting in her cozy kitchen, watching her effortlessly chop vegetables and stir pots of bubbling broth. I was mesmerized by the smells and sights of this traditional Southern dish.

As my cousin cooked, she explained to me the importance of using fresh ingredients and taking your time to let the flavors meld together. She also shared with me the secret ingredient that made her gumbo stand out from the rest - okra. I had never heard of okra before, let alone tasted it, but she assured me that it was a staple in many Southern dishes, including gumbo.

After hours of simmering and stirring, the gumbo was finally ready. I watched in awe as my cousin ladled steaming bowls of the rich, flavorful stew onto plates, topping each with a sprinkle of fresh parsley. I took my first bite and was immediately hooked. The combination of savory spices, tender vegetables, and hearty broth was unlike anything I had ever tasted before. From that moment on, I knew that I had to learn how to make this dish for myself.

I asked my cousin for the recipe, and she gladly shared it with me. She walked me through each step, from sautéing the holy trinity of onions, bell peppers, and celery to adding in the okra, tomatoes, and vegetable broth. She also taught me how to make a roux, a thickening agent made from flour and oil, that would give the gumbo its signature velvety texture.

As I practiced making gumbo in my own kitchen, I experimented with different vegetables and seasonings to make it my own. I added in carrots for sweetness, mushrooms for earthiness, and a touch of cayenne pepper for a spicy kick. I also swapped out the traditional roux for a healthier alternative made from whole wheat flour and olive oil, as I wanted to make a diabetic-friendly version of this classic dish.

Over the years, I have made this Diabetic Vegetable Gumbo for countless family gatherings and potlucks. Each time, I am met with rave reviews and requests for the recipe. I always smile and think back to that day in my cousin's kitchen, where my love for cooking was ignited and a new family favorite was born.

I am grateful for the knowledge and skills that I have gained from my cousin and the many other cooks and chefs that have inspired me along the way. Cooking is not just about following a recipe, but about creating memories and sharing love through food. And for me, this Diabetic Vegetable Gumbo will always hold a special place in my heart, reminding me of where my culinary journey began.