Lunch: Veggie Gumbo

Serve this meat-free gumbo over 1/3 cup cooked brown rice or quinoa.

This recipe includes superfoods such as:

Spinach

Health benefits of Veggie Gumbo

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

2 tablespoons vegetable oil
2 tablespoons all-purpose flour
1 small onion, diced
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
2 stalks celery, diced
3 cloves garlic, minced
1 teaspoon salt (optional)
½ teaspoon ground black pepper
2 tablespoons salt-free Cajun seasoning
3 cups reduced-sodium vegetable broth
9 ounces baby spinach
1 (14.5-ounce) can black eyed peas, drained and rinsed

Instructions

Add the vegetable oil to a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes. 
Add the onion, bell peppers, celery, and garlic. Reduce the heat to medium and cook, stirring frequently, until the vegetables soften, about 5-7 minutes.
Add the salt (optional), ground black pepper, and Cajun seasoning. Cook for another minute.
Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a boil, then reduce to a simmer and cover.
Simmer, covered, for 40 minutes, stirring occasionally. 
Add the spinach and black-eyed peas. Continue to simmer until the spinach is wilted.

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