Garbanzo and Okra Gumbo | Oklahoma State University

Ingredients

• 2 teaspoons olive oil
• 1 tablespoon flour
• 1 medium onion, chopped
• 1 medium green pepper, chopped
• 1 celery rib, chopped
• 1 clove garlic, minced
• 2 cups chicken broth, low sodium and fat free
• 4 cups diced tomatoes or 2 (14-ounce cans) diced no salt added tomatoes, undrained
• 2 cups cooked garbanzo beans (chickpeas) or 1 (15-ounce can), no salt added, drained
• 1 pound fresh or frozen okra, sliced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 bay leaves
• 1/4 teaspoon cayenne pepper
• 1 tablespoon Tabasco sauce
• 1 teaspoon dried thyme
• 1/2 teaspoon liquid smoke flavoring
• 1 to 2 cups water, if needed
• 3 cups cooked brown rice