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
5 cups basic vegetable stock
2 small chili peppers, minced
4 whole green onions, sliced
1 tablespoon fresh cilantro leaves
2 tablespoons fresh parsley leaves
1/2 teaspoon ground red (cayenne) pepper
1/8 teaspoon ground black pepper
1/4 teaspoon ground cumin
1 8-ounce can unsalted tomato sauce
1 14.5-ounce can unsalted peeled tomatoes
7 ounces frozen shrimp
10 ounces 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:
182 calories, 11g protein, 2g fat, 26g cholesterol, 185mg sodium, 8g fiber