Nutrition

Joe Barr’s Jumbo Gumbo Meal in a Bowl

ByJillian Mooney |

This is one of Joe’s favourite hot dishes, the nutritious and tasty meal is a staple in his fuelling toolkit.

PREP: 20 mins

SERVES: 4

Difficulty: Easy

INGREDIENTS

  • 1 litre vegetable broth
  • 1 medium red onion, chopped
  • 1 green pepper, chopped
  • 1 small carrot, chopped
  • 1-2 cloves garlic, minced
  • 175g green beans or any vegetable you have in the kitchen
  • 1 tsp dried thyme, marjoram & smoked paprika
  • 2 tsp Cajun spice seasoning
  • ¼ tsp chilli flakes
  • ½ cup brown basmati rice
  • 1 can Kidney Bean
  • 1 can chopped tomatoes with juice

 

METHOD

Step 1. Heat 1 tsp Olive Oil in large pan over medium heat and sauté onion, pepper, carrot and garlic for 5 mins until soft.

Step 2. Add the spices – thyme, marjoram, smoked paprika, cajun seasoning and chili flakes and sauté for another 2 mins. I find that cooking the spices really releases the flavor.

Step 3. Add can of chopped tomatoes with the juice and the green beans or butternut squash. Stir well.

Step 4. Add the vegetable broth and bring to the boil. Simmer for 10 mins.

Step 5. Add drained kidney beans and the 50g oats and simmer for another 15-20 mins until all the vegetables are tender.

Step 6. Serve hot. A complete meal in one bowl!

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Meet the Author

Jillian Mooney
Jillian is passionate about helping people reach and surpass their goals whether that is completing an endurance race or simply feeling better about health and nutrition. Her Bachelor degree is in Sport Studies. Her Masters degree is in Nutrition, she is also an Internationally Certified Life Coach with over 20 years experience in supporting athlete performance and nutrition. Email Jill jill@teamjoebarr.com