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Swamp Monster Slow Cooker Jackfruit Gumbo
HEALTHY SLOW COOKING17Ingredients
60Minutes
260Calories
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Ingredients
US|METRIC
5 SERVINGS
- 4 cups water
- 4 cups okra (sliced, fresh or frozen)
- 3 cups diced tomatoes (or 2, 14.5 ounce cans)
- 1 cup bell pepper (minced, any color)
- 3 cloves garlic (minced)
- 20 oz. jackfruit (young green, in brine, rinsed with seeds removed *)
- 2 sausages (large vegan, Italian, Chik’n Apple, or Andouille, cut into quarters lengthwise and sliced)
- 2 bouillon cubes (vegetable or vegan chicken flavor)
- 2 Tbsp. cajun seasoning mix (see recipe at bottom)
- 3 bay leaves
- 1 cup spinach (chopped, kale or other mild green)
- water (just enough, to puree, about ¼ cup)
- salt
- pepper
- Cajun seasoning (more, blend, to taste – optional)
- steamed rice (white, brown or forbidden)
- hot sauce
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NutritionView More
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260Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories260Calories from Fat120 |
| % DAILY VALUE |
| Total Fat13g20% |
| Saturated Fat4g20% |
| Trans Fat |
| Cholesterol35mg12% |
| Sodium530mg22% |
| Potassium1140mg33% |
| Protein12g |
| Calories from Fat120 |
| % DAILY VALUE |
| Total Carbohydrate29g10% |
| Dietary Fiber8g32% |
| Sugars13g |
| Vitamin A70% |
| Vitamin C230% |
| Calcium20% |
| Iron20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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