Okra Freezer Gumbo Starter

1. Rinse okra well. Let dry completely. Slice into 1/2 inch rounds, discarding the stem portion. Dice and chop remaining vegetables.

2. Place all ingredients in a roasting pan and cook covered at 300 degrees.

3. After one hour uncover and stir. Recover and cook another hour.

4. Cool completely and spoon into 4 one pint freezer containers.

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Nutrient	Quantity
Total fats	14.3095 g
Protein	79.179 g
Carbohydrates	326.2941 g
Energy	1577.5998 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1796 g
Water	3193.8106 g
Aspartic acid	6.2413 g
Calcium, Ca	2204.0679 mg
Lutein + zeaxanthin	6430.2492 g
Fiber, total dietary	96.3461 g
Fatty acids, total saturated 22:0	0.0085 g
Carotene, beta	9850 g
Niacin	32.9892 mg
Hydroxyproline	0.1531 g
Vitamin A, RAE	869.0302 g
Arginine	4.0593 g
Riboflavin	2.0326 mg
Fatty acids, total polyunsaturated 15:0	0.0128 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0105 g
Fatty acids, total saturated 20:1	0.0255 g
Glutamic acid	14.2889 g
Sodium, Na	2048.1625 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1584 g
Total lipid (fat)	14.3095 g
Manganese, Mn	20.4432 mg
Fructose	21.4573 g
Proline	3.05 g
Fatty acids, total saturated 16:0	1.9365 g
Fatty acids, total saturated 8:0	0.007 g
Sucrose	20.1432 g
Choline, total	397.0858 mg
Sugars, total	77.8136 g
Serine	2.2688 g
Fatty acids, total saturated 10:0	0.0026 g
Fatty acids, total saturated 18:0	0.7334 g
Fatty acids, total saturated 20:4 undifferentiated	0.0085 g
Vitamin B-6	6.5934 mg
Selenium, Se	73.0804 g
Ash	30.7465 g
Fatty acids, total saturated 18:1 undifferentiated	3.7861 g
Pantothenic acid	7.7419 mg
Phenylalanine	2.7756 g
Copper, Cu	3.3623 mg
Betaine	1.2741 mg
Thiamin	5.3801 mg
Methionine	0.9977 g
Iron, Fe	25.4451 mg
Carbohydrate, by difference	326.2941 g
Phosphorus, P	1901.9329 mg
Folate, total	1769.4792 g
Tocopherol, gamma	4.0813 mg
Lycopene	22097.37 g
Alanine	3.123 g
Cholesterol	42.525 mg
Valine	3.4594 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0105 g
Fatty acids, total saturated 18:2 undifferentiated	1.995 g
Glycine	2.4513 g
Carotene, alpha	617.4309 g
Glucose (dextrose)	20.2761 g
Fatty acids, total saturated 14:0	0.1176 g
Zinc, Zn	19.2708 mg
Isoleucine	2.7546 g
Fatty acids, total saturated 12:0	0.0149 g
Fatty acids, total polyunsaturated	2.2033 g
Fatty acids, total saturated 14:1	0.0224 g
Fatty acids, total polyunsaturated 17:1	0.017 g
Leucine	4.5478 g
Tocotrienol, alpha	0.3226 mg
Vitamin A, IU	17286.7692 IU
Folate, DFE	1841.7717 g
Tryptophan	0.7392 g
Vitamin C, total ascorbic acid	684.0046 mg
Phytosterols	649.6595 mg
Folic acid	97.8075 g
Galactose	0.0104 g
Fatty acids, total polyunsaturated 18:1 c	0.0446 g
Fatty acids, total saturated 20:0	0.0128 g
Fatty acids, total saturated 6:0	0.0008 g
Starch	7.7111 g
Tyrosine	2.779 g
Vitamin B-12	1.2332 g
Vitamin K (phylloquinone)	734.9667 g
Fatty acids, total saturated	2.9299 g
Histidine	1.5454 g
Fatty acids, total monounsaturated	4.0404 g
Threonine	2.6213 g
Folate, food	1671.6717 g
Fatty acids, total polyunsaturated 17:0	0.034 g
Cryptoxanthin, beta	1.725 g
Vitamin E (alpha-tocopherol)	9.0962 mg
Fatty acids, total trans	0.1063 g
Magnesium, Mg	1455.4513 mg
Lysine	3.637 g
Potassium, K	9033.72 mg
Cystine	0.8498 g
Fluoride, F	9.6198 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 tablespoon	0	0	0
Onion	6	264	61.644	0.66
Bay leaf	4	0	0	0
black pepper	1 tablespoon	17.319	4.4126	0.2249
Tomato Sauce	15 ounces	480.5325	76.5025	8.3349
okra	5 lbs	748.4283	168.9634	4.3091
Garlic Clove	2	8.94	1.9836	0.03
green bell pepper	2	58.38	12.788	0.7506
celery rib	4	0	0	0