Healthy Recipes

Gumbo Z

This recipe&mdash;combining four healthy greens&mdash;is from Bryant Terry&rsquo;s <em>Vegan Soul Kitchen</em>. Serve it over long-grain brown rice garnished with scallions or hot sauce

Gumbo Z
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Ingredients: 

Coarse sea salt
1 large bunch mustard greens, chopped
1 large bunch collard greens, chopped
1 large bunch kale, chopped
1 large bunch spinach, chopped
½ cup extra-virgin olive oil
7 garlic cloves, minced
½ cup whole wheat pastry flour
2 large yellow onions, diced
2 large red bell peppers, diced
2 celery ribs, halved and chopped
¼ teaspoon cayenne pepper
6 cups vegetable stock
1 tablespoon minced fresh thyme
1 teaspoon filé powder
1 tablespoon “hot” apple cider vinegar
2 large scallions, thinly sliced for garnish

Directions: 

1. In a large pot bring 4 quarts of water to a boil. Add 1 tablespoon of salt.

2. Add leafy greens to the boiling water and cook uncovered for 3 to 4 minutes. Drain in a colander and cool. Transfer greens to a cutting board and chop well.

3. Heat W cup of olive oil in a sauté pan over medium heat and sauté garlic until golden. Add the greens, raise the heat to high, sprinkle with 1 teaspoon of salt, and sauté, stirring occasionally, for 2 to 3 minutes, until well coated with oil. Set aside.

4. In a large pot over low heat, combine the flour and the remaining olive oil and cook, stirring often, until caramel colored, about 25 minutes. Add the onions, bell peppers, celery, cayenne pepper, and ½ teaspoon of salt. Raise the heat to medium and sauté, stirring occasionally, until the vegetables soften, about 15 minutes. Slowly stir in the vegetable stock. Add the reserved greens, bring to a boil, and reduce heat to low. Cover and simmer until greens are tender, about 45 minutes.

5. Stir in the thyme and simmer for 2 minutes. Remove from heat, stir in the filé and the hot apple cider vinegar, and set aside to cool for 10 minutes.

Nutritional facts: 

Per serving: 306 calories, 19 g fat (3 g saturated), 29 g carbohydrates, 6 g protein, 8 g fiber, 754 mg sodium (33% Daily Value).

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