Kale and Red Bean Gumbo

When I lived in Houston, I was delighted to be introduced to Creole and Cajun food, which is steeped in history, tradition and flavor like nothing else in the US. Traditional recipes like gumbo are a social event so I tried to recreate the flavor profile in my tiny RV kitchen by trimming down the ingredients and the steps considerably lest I burn through a whole canister of propane at once (propane is gold when you live like I do). Red beans, kale, okra, aromatics, and Cajun spices come together for a deeply seasoned, satisfying replica of the food I enjoyed on those humid afternoons on the bayou. This is a budget, vegetarian version but you can add andouille, chicken, or shrimp to make it traditional. I foresee making traditional gumbo on my fire pit in the near future.

Simple, whole food recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about sustainable waist loss, renewed energy, restored self-confidence, understanding perimenopause and reducing overwhelm, I’m your people. start here

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Ingredients:

(see printable recipe card down below)

SERVINGS: 4 | Start to finish: 35 minutes

• 6 cups (400 g) chopped kale, fresh or frozen and thawed, or other greens (mustard, collard, etc.)

• 1 green bell pepper (150 g), seeded and chopped

• 1 can (425 g / 15 oz) low sodium, diced tomatoes with their juice

• 4 cups (960 ml) low sodium vegetable or chicken broth

• 1 cup (100 g) sliced okra, thawed if frozen

• 1 tsp (1 g) dried oregano

• 1 tsp (1 g) dried thyme

• ¼ tsp (0.5 g) cayenne, o

• 1 can (425 g / 15 oz) red beans, drained

Swaps and enhancements for hormones (perimenopause) and insulin resistance:

• include cauliflower rice for serving which adds fiber and keeps the net carbs low

• add shredded rotisserie chicken or andouille chicken sausage for more protein (will increase the fat content considerably)

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Real talk: Health Benefits of Okra

Okra reduces blood glucose levels and HbA1c through a combination of its high fiber content, mucilage, antioxidant properties, inhibition of carbohydrate-digesting enzymes, and improvement of insulin sensitivity. The mechanism is straightforward: the mucilage that contributes to delayed glucose absorption and improved gut viscosity. The clinical numbers back it up — a 2024 meta-analysis of nine randomized controlled trials found meaningful reductions in fasting blood glucose, HbA1c, LDL cholesterol, and total cholesterol. This is food doing pharmaceutical-level work without a prescription or a wellness tax. (1)

How to Make This

1. In a Dutch-Oven or large pot over medium-high heat, add the kale, bell pepper, green onions, tomatoes, broth, okra, oregano, thyme and cayenne. Bring to a boil.

2. Reduce heat to medium-low, cover and simmer for about 25 minutes or until the greens are tender.

3. Add the beans and cook until heated through, about 5 minutes. Season to taste with salt and pepper and serve with hot sauce.

Chef’s Tips

Okra does tend to bring on the slime when it’s raw, but cooking it in a broth acts as a thickener. I purchase pre-cut, frozen okra to reduce the mess on my cutting board.

Before You Go

If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.

Melissa

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Kale and Red Bean Gumbo

Servings: 4

Author: Melissa

Prep time: 10 MinCook time: 30 MinTotal time: 40 Min

This Kale and Red Bean Gumbo is a delicious vegetarian one-pot meal that not only requires very little hands-on time, but also manages to pack a punch of flavor.

Cook modePrevent screen from turning off

Ingredients

• 6 cups chopped kale (fresh or frozen, thawed) or other green (mustard, collard, etc.)
• 1 green bell pepper seeded and chopped (about 1½ cups frozen, thawed)
• 3 green onions, trimmed of roots and chopped
• 1 cup canned diced tomatoes with juice
• 4 cups vegetable broth (or chicken)
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 can red beans, drained
• 1 cups frozen sliced okra, thawed
• Salt and ground black pepper to taste
• Hot pepper sauce, optional
• Cooked rice or cauliflower rice, optional

Instructions

1. In a Dutch-Oven like this one or large pot, add the kale, bell pepper, green onions, tomatoes, broth, oregano and time. Over medium-heat, bring to a boil.
2. Reduce heat to medium-low, cover and simmer for about 20 minutes. Add the okra, cover, and cook until the okra is tender, about 15 minutes.
3. Add the beans and cook until heated through. Season to taste with salt and pepper and serve with cooked rice and hot pepper sauce, if using.

Nutrition Facts

Calories

194

Fat (grams)

2 g

Sat. Fat (grams)

0 g

Fiber (grams)

13 g

Net carbs

24 g

Sugar (grams)

8 g

Protein (grams)

11 g

Sodium (milligrams)

1374 mg

Carbs (grams)

37 g

Cholesterol (grams)

0 mg

Calcium

353 mg

Folic Acid

0 µg

Iron

5 mg

Magnesium

97 mg

Potassium

924 mg

Vitamin B12

0 µg

Vitamin C

132 mg

Vitamin D

0 µg

Vitamin E

1 mg

Vitamin K

436 µg

Nutrition info provided as a courtesy and basic guideline.  The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure

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©FindingMyFierce™

gumbo, kale, red beans, okra, vegetarian, vegan

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Sources:

1. "The cardiometabolic benefits of okra-based treatment in prediabetes and diabetes: a systematic review and meta-analysis of randomized controlled trials." Frontiers in Nutrition, 2024. PMC11670074.

2. Saeed et al. "The effect of okra on lipid profiles and glycemic indices in Type 2 diabetic adults." PubMed, 2020. PMID: 32706159.