Cajun Gumbo

Cajun Gumbo

(Serves 4)


2 garlic cloves, finely sliced

1 onion, finely diced

2 celery stalks, finely diced

1 green capsicum, roughly chopped

1 cup of sweet potato, cut into bite sized pieces

5 tomatoes, pureed in blender

1½ cups of cooked red kidney beans

¼ cup of whole wheat flour

1 tbsp of Tabasco sauce

2 sprigs of thyme

1 tsp of sweet paprika

½ tsp of cayenne pepper

½ tsp of chili powder

½ tsp of dried oregano

¼ tsp of nutmeg

2 cups of vegetable stock

salt to taste

2 cups of cooked brown rice


Heat a pot on a high heat. Saute the onion and garlic until golden brown. Add half a cup of water and stir. Add the celery, capiscum, sweet potato and one and a half cups of red kidney beans, plus the tabasco sauce, two sprigs of fresh thyme and the spices. Stir well. Add a quarter of a cup of whole wheat flour and stir well. Add the pureed tomatoes and two cups of vegetable stock. Stir well.

Bring to the boil. Reduce the heat and simmer until the sweet potato is soft and the mixture thickens. Add salt to taste. Serve with brown rice.

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