Zesty Bean Gumbo

Cooking Light
Filé powder (ground sassafras leaves used mainly to flavor and thicken gumbo) can be found in the spice section of your grocery store.
6 servings (serving size: 1 cup gumbo and 1/2 cup rice)


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2 teaspoons olive oil
1 cup diced onion
1 cup sliced fresh or frozen okra
1 cup chopped green bell pepper
1/2 cup diced celery
1 teaspoon filé powder
1/2 teaspoon dried thyme
1/2 teaspoon crushed red pepper
2 garlic cloves, minced
1 1/2 cups Garden Brown Sauce
1 cup tomato juice
1/2 cup frozen whole-kernel corn, thawed
1 (15-ounce) can no-salt-added black beans, drained
1 (14.5-ounce) can whole tomatoes, undrained and chopped
1/2 cup chopped green onions
3 cups hot cooked long-grain rice


Heat olive oil in a large saucepan over medium-high heat. Add diced onion and next 7 ingredients (diced onion through garlic), and sauté 3 minutes. Stir in the Garden Brown Sauce and the next 4 ingredients (sauce through chopped tomatoes), and bring to a boil. Reduce heat, and simmer 20 minutes. Stir in chopped green onions. Serve over rice.

Created date

October 2003

Nutritional Information

Calories 266
Caloriesfromfat 13 %
Fat 3.7 g
Satfat 0.5 g
Monofat 2.2 g
Polyfat 0.6 g
Protein 8.8 g
Carbohydrate 51.6 g
Fiber 5.1 g
Cholesterol 0.0 mg
Iron 3.9 mg
Sodium 412 mg
Calcium 89 mg