Soup’s On!

Nothing is better on a rainy Monday that a pot of home cooked soup. Not only is soup soothing to the soul, the act of chopping the carrots and celery, dicing the onion and parsnips, and measuring spices can be a moving meditation that brings us to mindfulness.  And the aroma drifting through the home entices me to cut a thick slab of crusty bread to go along with this thick, hearty gumbo.  Enjoy!

Vegetarian Gumbo

1/2 cup vegetable oil

1/3 cup flour

1 small onion, chopped

1 small red or orange bell pepper, chopped

3 stalks celery, chopped

1 28-oz. can diced tomatoes

2 cups fresh or frozen green beans

3 medium carrots, sliced

1 parsnip, diced

1 cup fresh or frozen sliced okra

1 Tbs. ground cumin

1 Tbs. paprika

1 Tbs. dried oregano

1/4 tsp. cayenne pepper


Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until roux turns a dark caramel color, stirring constantly.

Add onion, bell pepper, and celery, and cook 5 minutes, or until vegetables are softened. Stir in all remaining ingredients and 4 cups water. Season with salt and pepper. Reduce heat to medium-low, cover, and cook 40 minutes, or until carrots are tender. Serve over brown rice or quinoa.

Nutrition Per Serving (serves 8): Calories: 216, Protein: 3g, Total fat: 14.5g, Saturated fat: 2g, Carbs: 21g, Cholesterol: mg, Sodium: 309mg, Fiber: 6g, Sugars: 8g

From Vegetarian Times

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