September 29, 2016
1/4 cup (60g) white whole wheat flour
4 garlic cloves, minced
1 small onion, finely diced
2 celery stalks, finely diced
1 green bell pepper, seeded and diced
14-ounce can (400g) diced or crushed tomatoes (un-drained)
1 tablespoon Cajun seasoning
1-2 tablespoons hot sauce (optional)
2 cups (450ml) low-sodium vegetable broth (stock) 1
5-ounce can (400g) kidney beans, drained and rinsed
Pinch dried oregano
Pinch dried thyme Pinch dried basil
1. Toast the flour in a completely dry pot over high heat, stirring frequently, until it smells toasty and darkens, but has not burned. Remove the flour from the pot and set aside.
2. Line the pot with a thin layer of water and sauté the garlic over high heat for one minute. Add the onion, celery and bell pepper, and continue to cook for 2 minutes, or until the onions are translucent, the peppers are bright green and most of the liquid has cooked off.
3. Turn off the heat and stir in the flour to coat everything well. Add the Cajun seasoning and hot sauce, stirring to coat.
4. Add the tomatoes with their juices, beans and vegetable broth. Add in a pinch of dried oregano, thyme and basil and stir to combine. Bring to a near boil, cover and reduce to low, simmer for a few minutes, until everything is warm.
5. Taste the gumbo, adding more Cajun seasoning or hot sauce if desired. Serve over cooked rice or in a bowl with a side of cornbread.