• prep: 15 min
  • cook: 40 min
  • total: 55 min
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  • servings:
  • Summary

    gluten-free, soy-free, oil-free option

    Ingredients

    • 2 tablespoons olive oil (*or use broth to make oil-free)
    • ½ medium onion, minced
    • ½ medium green pepper, minced
    • 3 cloves garlic, minced
    • 3 cups vegetable broth (or water with 2 veggie bouillon cubes)
    • 1 (16 oz/454 g) bag frozen sliced okra
    • 2 cups (11 oz/ 328 g) frozen corn kernels
    • 1 (28 oz/794 g) can of crushed tomatoes (fire roasted or plain)
    • 1 ½ teaspoon smoked paprika (or plain paprika plus a few drops of liquid smoke)
    • 1 teaspoon thyme
    • 1 teaspoon oregano
    • 1 teaspoon marjoram
    • ¼ to ½ teaspoon of ground cayenne pepper (depending on your love of heat)
    • salt and pepper, to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 626 % Daily Value *
    • Total Fat: 30 g 46.58%
    • Saturated Fat: 4 g 21.05%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 2183 mg 90.94%
    • Calcium: 175 mg 17.5%
    • Potassium: 1235 mg 35.27%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 25.44%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 90 g %
    • Dietary Fiber: 13 g 51.72%
    • Sugar: 30 g
    • Protein: 12 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 4 g
    • Vitamin A 132.24%
    • Vitamin C 381.63%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat6
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch4
    • Exchange - Vegetables7
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total5 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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