Vegetarian Crockpot Gumbo

This New Orleans gumbo-inspired vegetarian slow cooker dish is extremely easy to make and freezes well. Cook beans by soaking them overnight and then cooking them on high in a slow cooker until tender.


2 Cups (500ml) cooked black-eyed peas or white navy beans
4 Cups (IL) chopped carrots
2 Cups (500 ml) chopped celery
4 red onions, chopped
4 Cups (IL) canned low- sodium diced tomatoes
4 Cups (1L) low sodium vegetable broth
4 Bay leaves
1/2  Cup (125ml) uncooked wild rice
1 Cup (250 ml) uncooked red lentils
1 Tbsp (15ml) dried parsley
1 Tbsp (15ml) dried thyme
Montreal steak spice, to taste

Mix black-eyed peas, carrots, celery, onion, tomatoes, broth, bay leaves, rice and lentils in a 4.5L slow cooker. Set slow cooker on low and cook for 8 hours. Stir in parsley, thyme, and Montreal steak spice and remove bay leaves.

To store:
Store in freezer in serving-size airtight containers; let thaw in refrigerator before reheating.

Makes 16 servings.

Each serving contains: 137 calories; 7 g protein; 1 g total fat (0 g sat.fat, 0g trans fat); 28 g total carbohydrates (6 g sugars, 7g dietary fibre); 182 mg sodium

~ Alive Magazing recipe