Chickpea Gumbo

Winter is coming! Make sure you keep warm on cold nights with this warm recipe for gumbo!

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Winter is coming! Make sure you keep warm on cold nights with this warm recipe for gumbo!

Gumbo is a southern classic that originated in Louisiana, gumbo is a stew that consist of a strongly flavored stock with  shell fish or meat and many vegetables and spices. Our gumbo is a healthy gluten free gumbo loaded with healthy veggies and flavored with a diverse group of spices. 

In episode 6 of Gluten Free Tasty, Host Jenné demonstrates how to make a chickpea gumbo. This hearty meal is easy to cook and perfect to eat on a cold winter day for a quick lunch or dinner.

 

  • ¼ cup olive oil
  • ¼ cup garbanzo flour
  • 1 large yellow onion, diced
  • 3 cloves of garlic, minced
  • 2 cups celery, chopped
  • 1 large green pepper, chopped
  • 1 can diced tomatoes
  • 1 can of cooked chickpeas (2 cups)
  • 3 cups of vegetable broth
  • 1 bay leaf
  • 1 teaspoon smoked paprika
  • 1 teaspoon fresh black pepper
  • 1 teaspoon dried thyme
  • 1 tablespoon dried sage
  • 1 teaspoon dried rosemary
  • 1 teaspoon fennel seeds
  • 1 ½ cups brown rice
Preheat a large Dutch oven, or heavy bottom pot, over medium heat. Add the olive oil, then sprinkle in the flour when the oil is hot. Toast the garbanzo flour in the oil, unstirred, for a few minutes until it turns golden brown. That‚Äôs your roux! Add the onions to the roux, followed by a sprinkle of sea salt, and stir. Cook until they begin to soften, about 2 minutes, then add the garlic, celery and green pepper. Add the chickpeas to the pot along with the diced tomatoes and stir well. Add the vegetable broth as well as the bay leaf. Bring the gumbo to a simmer, and allow to cook uncovered for about 30-45 minutes (depending on how thick you want it). While the gumbo is cooking, take this time to make your brown rice. Add 1 ½ cups of rice (I prefer medium-grain brown rice) to 3 cups of boiling water. Add a dash of salt, reduce heat to a low simmer, and cook with the lid ajar for about 30 minutes. Once the gumbo has thickened up, remove it from the heat and add the final spices. Add smoked paprika, black pepper and dried thyme. Stir well, season to taste, and serve over brown rice. Serves 4-6

Nutrition Information

Recipe Serves: 4
Nutrition Information Based on a Single Serving
Calories 29514%
Fat 12gr18%
Cholesterol 0mg0%
Sodium 106mg4%
Carbohydrates 41gr31%
Fiber 9gr36%
Sugar 9gr18%
Protein 9gr17%

*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Dairy Free
Dairy Free
Gluten Free
Gluten Free
Lower Cholesterol
Lower
Cholesterol
Lower Sodium
Lower Sodium
Vegan
Vegan
Vegetarian
Vegetarian