Mediterranean Gumbo

Ingredients

While the original American Gumbo is known for its hearty combination of meat and seafood, the Mediterranean adaptation focuses on fresh vegetables and aromatic herbs. The spices are also adjusted to incorporate Mediterranean flavors, such as cumin, paprika, and oregano. This version of Gumbo embraces the lightness and freshness that is characteristic of Mediterranean cuisine. We alse have the original recipe for Gumbo, so you can check it out.

• 2 tablespoons (30ml) olive oil 2 tablespoons (30ml) olive oil
• 1 onion, diced 1 onion, diced
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 1 red bell pepper, diced 1 red bell pepper, diced
• 1 zucchini, diced 1 zucchini, diced
• 1 eggplant, diced 1 eggplant, diced
• 1 cup (200g) canned diced tomatoes 1 cup (200g) canned diced tomatoes
• 2 cups (470ml) vegetable broth 2 cups (470ml) vegetable broth
• 1 teaspoon cumin 1 teaspoon cumin
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon dried oregano 1 teaspoon dried oregano
• 1 bay leaf 1 bay leaf
• Salt and pepper to taste Salt and pepper to taste
• 1 cup (185g) cooked chickpeas 1 cup (185g) cooked chickpeas
• 1 cup (185g) cooked white beans 1 cup (185g) cooked white beans
• Fresh parsley, chopped (for garnish) Fresh parsley, chopped (for garnish)

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 8g, 1g
• Carbohydrates (total, sugars): 38g, 8g
• Protein: 10g
• Fiber: 10g
• Salt: 1.5g

Preparation

1. 1.
   Heat olive oil in a large pot over medium heat.
2. 2.
   Add the diced onion and minced garlic to the pot and sauté until fragrant and translucent.
3. 3.
   Add the diced red bell pepper, zucchini, and eggplant to the pot. Cook for 5 minutes, stirring occasionally.
4. 4.
   Stir in the canned diced tomatoes, vegetable broth, cumin, paprika, dried oregano, bay leaf, salt, and pepper. Bring to a simmer and let it cook for 15 minutes.
5. 5.
   Add the cooked chickpeas and white beans to the pot. Cook for an additional 5 minutes to allow the flavors to meld together.
6. 6.
   Remove the bay leaf from the pot. Taste and adjust the seasoning if needed.
7. 7.
   Serve the Mediterranean Gumbo hot, garnished with fresh parsley.

Treat your ingredients with care...

• Eggplant — To remove any bitterness, sprinkle salt over the diced eggplant and let it sit for 15 minutes. Rinse well before using in the recipe.
• Canned diced tomatoes — Opt for a brand that uses no added salt or sugar for a healthier option.
• Fresh parsley — Chop the parsley just before serving to maintain its vibrant color and fresh flavor.

Tips & Tricks

• For a heartier version, you can add cooked chicken or shrimp to the Mediterranean Gumbo.
• Serve the gumbo with a side of crusty bread to soak up the flavorful broth.
• Feel free to adjust the spice levels according to your preference by adding more or less paprika and cumin.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
• The flavors of the Mediterranean Gumbo will deepen and develop even more the next day, making it a great make-ahead dish.

Serving advice

Serve the Mediterranean Gumbo in bowls, accompanied by a slice of crusty bread. Sprinkle fresh parsley on top for a pop of color and freshness. This dish is perfect for cozy family dinners or for entertaining guests with its vibrant flavors and inviting aroma.

Presentation advice

To enhance the presentation of the Mediterranean Gumbo, you can drizzle a swirl of olive oil on top just before serving. This adds a glossy finish and a touch of richness to the dish. Serve it in colorful ceramic bowls to showcase the vibrant colors of the vegetables.