Directions:
- In a Dutch oven combine spinach, watercress, parsley, and 1/4 cup water.
- Bring to a boil, breaking up spinach with a fork; reduce heat, cover and simmer for 10 minutes.
- Drain, reserving liquid and pressing liquid out with a spatula- Set greens and liquid aside.
- In the same Dutch oven stir together the flour and oil till smooth.
- Cover over medium-high heat for 5 minutes, stirring constantly.
- Reduced heat to medium, cook and stir about 10 minutes more or till reddish brown.
- Add onions, green pepper, and celery- Cook and stir over medium heat for 5 to 10 minutes or till very tender.
- Add enough water to reserved liquid to make 2 1/2 cups.
- Add liquid, cooked greens, salt, red pepper, and black pepper to onion mixture.
- Bring to a boil; reduce heat, cover and simmer for 15 minutes.
- Add broccoli and parsnips or rutabaga- Cover and simmer about 10 minutes more or till tender.
- Stir in beans; heat through.
- To serve, place rice in individual bowls and ladle gumbo over rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 317.42 Kcal (1329 kJ) | ||
| Calories from fat | 166.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.52g | 28% | |
|---|---|---|---|
| Sodium | 438.39mg | 18% | |
| Potassium | 531mg | 11% | |
| Total Carbs | 32.93g | 11% | |
| Sugars | 5g | 20% | |
| Dietary Fiber | 6.2g | 25% | |
| Protein | 6.36g | 13% | |
| Vitamin C | 74.1mg | 124% | |
| Iron | 2.5mg | 14% | |
| Calcium | 96.4mg | 10% | |
| Amount Per 100 g | |||
| Calories | 115.44 Kcal (483 kJ) | ||
| Calories from fat | 60.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.74g | 28% | |
|---|---|---|---|
| Sodium | 159.43mg | 18% | |
| Potassium | 193.12mg | 11% | |
| Total Carbs | 11.98g | 11% | |
| Sugars | 1.82g | 20% | |
| Dietary Fiber | 2.25g | 25% | |
| Protein | 2.31g | 13% | |
| Vitamin C | 27mg | 124% | |
| Iron | 0.9mg | 14% | |
| Calcium | 35.1mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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