Veggie Gumbo

Veggie Gumbo
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Peter Papoulakos.

Serve this gumbo over 1/3 cup cooked brown rice or quinoa. If you are only cooking for one or two people, you can easily freeze leftovers from this recipe to save for a later date.

  • Prep time
    20 min
  • Servings
    6 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 160

  • Total Fat 6g
    • Saturated Fat 0.6g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 440mg
  • Total Carbohydrate 22g
    • Dietary Fiber 6g
    • Total Sugars 5g
  • Protein 6g
  • Potassium 600mg
  • Phosphorus 130mg

Choices/Exchanges: 1 Starch, 2 Nonstarchy vegetable, 1 Fat



  • vegetable oil
    2 tbsp
  • all-purpose flour
    2 tbsp
  • small onion (diced)
  • green bell pepper (seeded and diced)
  • red bell pepper (seeded and diced)
  • celery (diced)
    2 stalks
  • garlic (minced)
    3 clove
  • salt
    1 tsp
  • black pepper
    1/2 tsp
  • salt-free cajun seasoning
    2 tbsp
  • low sodium vegetable broth
    3 cup
  • baby spinach
    9 oz
  • black-eyed peas (drained and rinsed)
    1 (14.5-oz) can


  1. Add the vegetable oil to a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes.

  2. Add the onion, bell peppers, celery, and garlic. Reduce the heat to medium and cook, stirring frequently, until the vegetables soften, about 5-7 minutes.

  3. Add the salt (optional), ground black pepper, and Cajun seasoning. Cook for another minute.

  4. Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a boil, then reduce to a simmer and cover.

  5. Simmer, covered, for 40 minutes, stirring occasionally.

  6. Add the spinach and black-eyed peas. Continue to simmer until the spinach is wilted.