Hot Lunch Recipe Wagon: Low Fat Bean and Bean Gumbo

Our hot lunch recipe wagon presents a hot lunch you can take to work or school.  Our recipes are quick, easy and less than 30 minutes to cook.  Cook our recipes the night before, refrigerate and reheat the next day.  Or, on the other hand, you can cook our meals and freeze them for next week’s lunch.  Our special today is Low Fat Bean and Bean Gumbo

HOT LUNCH RECIPE WAGON: Low Fat Bean and Bean Gumbo

Don’t let the long list of ingredients scare you – making this spicy dish is much simpler than it looks. Serve on rice with freshly baked almost fat free Cornbread.

2 teaspoons canola or other vegetable oil

1 large onion, chopped ( about 2 ½ cups)

4 large garlic cloves, minced or pressed

1 or 2 fresh green chiles, minced

½ teaspoon dried thyme

1 ½ teaspoons ground cumin

1 tablespoon paprika

3 celery stalks, diced

1 large bell pepper, seeded and diced

3 cups plus 3 tablespoons water or vegetable stock

2 cups fresh or frozen sliced okra

1 ½ cups cooked black eyed peas (15 ounce can)

1 tablespoon brown sugar

2 cups chopped fresh tomatoes

3 tablespoons cornmeal

1 cup minced fresh parsley

Salt and ground black pepper

1 tablespoon fresh lemon juice

First

  • In a saucepan, heat the oil, stir in the garlic, onions, and chiles. Cover then cook on low heat, stirring frequently, until the onions are tender, about 8 minutes. Add the, cumin, paprika, celery, thyme, , bell peppers, and 3 cups of the stock or water. Bring to a low boil, cover and cook for 5 minutes.  Add the black-eyed peas, okra, brown sugar,  white beans,  and tomatoes and simmer again for another 5 minutes, or until the vegetables are soft to touch.

Next

  • In a small bowl, whisk together the remaining 3 tablespoons and the cornmeal of water or stock and stir into the gumbo. Simmer for 5 to 10 minutes until the cornmeal is cooked and the gumbo thickens slightly.  Add the parsley, lemon juice and salt and pepper.  Pack in a heated lunch tote for lunch.
Keep Lunch Warm Legend Heated Lunch box
Heated Lunch Tote


You can carry your hot lunch in a heated lunch tote.

HOT LUNCH CHEF