Slow Cooker Vegan White Bean Quinoa Gumbo

By Kathy_Hester

A super healthy gumbo with quinoa that's soy-free, gluten-free and oil-free too! It cooks in a small 1 1/2 to 2 quart slow cooker like all the recipes in my book Vegan Slow Cooking for Two. Th beautiful photo was taken by Kate Lewis of kk-lewis.com

Ingredients

• For the morning ingredients:
• 2 1/2 cups (570 ml) water
• 1 cup (100 g) sliced okra
• 1/4 cup (54 g) dry Great Northern
• beans or other small white bean
• 1 tablespoon (5.5 g) sautéed minced onion
• 2 tablespoons (15 g) celery, minced
• 2 cloves garlic, minced
• 1 cube bouillon
• 2 bay leaves
• 1/2 teaspoon dried oregano
• 1/4 to 1/2 teaspoon cayenne pepper, to taste
• 2 whole allspice berries
• For the evening ingredients:
• 1 cup (180 g) diced tomatoes
• 1/8 cup (25 g) quinoa
• 1 teaspoon dried oregano
• 1/4 teaspoon chili powder
• 1/4 teaspoon ground cumin
• Salt and pepper

Details

Servings 2
Preparation time 15mins
Cooking time 500mins
Adapted from healthyslowcooking.com

Preparation

Step 1

**this cooks in a small 1 1/2 to 2 quart slow cooker**

In the morning: Add all the morning ingredients and cook on low for 7 to 9 hours.

Thirty minutes before serving: Add all the evening ingredients except the salt and pepper. Mix well. Cook for 30 minutes on low. Before serving, add salt and pepper. Taste and adjust any of the seasonings as needed.

yield: about 5 cups (1.2 L)
per 1-cup (235 ml) serving: 89.7 calories; 1.6 g total fat; 0 g saturated fat; 4.6 g protein; 15.5 g carbohydrate; 3.5 g dietary fiber; 0 mg cholesterol Prep time: 10 minutes
cooking time: 7 to 9 hours