MMMMM----- Recipe via Meal-Master (tm) v8.05
 
      Title: Bean and Rice Gumbo
 Categories: Low-fat, Mcdougall
      Yield: 1 servings
 
      1 c  Instant brown rice
      1    Onion; chopped
      1    Red bell pepper; chopped
      1    Yellow bell pepper; chopped
      2    Celery; sliced
      1 ts Minced fresh garlic
  3 1/2 c  Vegetable broth
      1 cn Black beans; (15 oz) drained
           And rinsed
      1 cn Black-eyed peas; (15 oz)
           -drained
           And rinsed
      1 ts Cajun seasoning mix; (1 to
           -2)
    1/4 ts Tabasco sauce
      1 c  Frozen sliced okra
 
  Prepare the rice according to package directions and set aside.
  
  Place the onion, bell peppers, celery, and garlic in a large pot with
  1/2 cup of the broth. Cook, stirring occasionally, for 5 minutes. Add
  the remaining 3 cups broth, the beans, and seasonings. Bring to a
  boil, reduce heat, and simmer for 15 minutes. Add the okra and cook
  for an additional 5 minutes. Stir in the cooked rice. Serve at once.
  
  Servings: 4 to 6 Preparation Time:
       15    minutes Cooking Time:
       25    minutes
  
  Recipe Hint:	Cajun seasoning mix is a mixture of herbs and spices,
  often called blackening spice, and is usually found in gourmet
  cooking stores and sometimes supermarkets. You can make your own by
  mixing 3 tablespoons paprika, 2 teaspoons on ion powder, 2 teaspoons
  black pepper, 2 teaspoons white pepper, 2 teaspoons cayenne, 1
  teaspoon oregano, 1 teaspoon thyme, and 1/2 teaspoon celery seed. Use
  carefully! It can be very hot.
 
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