Homemade gumbo

Add 1 cup cooked chicken to this vegetable-shrimp gumbo for a meatier soup.

• 1 cup black-eyed peas, soaked and rinsed
• 1 cup brown rice
• 3 cups basic vegetable stock
• 2 small chili peppers, minced
• 4 whole green onions, sliced
• 1 tbsp. fresh cilantro leaves
• 2 tbsp. fresh parsley leaves
• 1/2 tsp. ground red (cayanne) pepper
• 1/8 tsp. ground black pepper
• 1/4 tsp. ground cumin
• 1 8-oz. can unsalted tomato sauce
• 1 14.5-oz. can unsalted peeled tomatoes
• 7 oz. frozen shrimp
• 10 oz. frozen, cut okra (about 4 cups fresh, sliced)
• 1 zucchini squash, halved and sliced
• 1 cup frozen corn
• 2 stalks celery (about 1 cup)
• 1/2 large sweet red pepper (about 1/2 cup)
• 1/2 large sweet green pepper (about 1/2 cup)
• 2 teaspoons lime zest
• 1/2 teaspoon salt

Simmer black-eyed peas and brown rice in stock with chili peppers, green onions, cilantro, parsley, red pepper, black pepper and cumin until peas are tender (about one hour). Add remaining ingredients. Cook about 30 minutes, until vegetables are tender.

Makes 10 cups.

Per 1-cup serving: calories 182, protein 11 g, fat 2 g, cholesterol 26 g, sodium 185 mg, fiber 8 g

Recipe reproduced with permission from The New American Heart Association Cookbook, 25th Anniversary Edition, © 2001 Clarkson Potter/Publishers.