Ingredients

1 pound dried red kidney beans (about 2 cups), picked over and rinsed
2 tablespoons canola oil
3 cloves garlic, minced
1 cup chopped onion
1 cup chopped celery
1/2 cup chopped green bell pepper
8 ounces chopped lean country ham (optional)
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon freshly ground pepper, or to taste
1/4 teaspoon ground red pepper, or to taste
1 teaspoon salt, or to taste (optional)
8 cups defatted chicken bouillon or vegetable stock
1 to 2 teaspoon liquid smoke seasoning, or to taste (optional)
4 cups hot cooked rice (see Note)
File powder, to accompany gumbo (optional)
A few drops of hot sauce, or to taste (optional)

Directions

About 1 hour before preparing the gumbo: In large container or pot, cover beans with boiling hot water to at least 2 inches. Cover and let stand until beans have swelled to at least twice their size and have absorbed most of water, about 1 hour. Drain beans, discarding soaking liquid.

In a large, heavy pot or Dutch oven, heat oil until hot. Add onion and garlic and gently saute until onion is translucent and garlic is soft, taking care they do not brown. Add celery and bell pepper and saute 1 to 2 minutes more, stirring frequently. Add ham and lightly saute.

Mix in herbs, seasonings, bouillon and beans. Bring to a boil, then reduce heat to a simmer. Partially cover and simmer, stirring occasionally, until beans are tender, about 1 hour.

Note: Although white rice is the traditional accompaniment, for added nutrition, use brown rice.

Makes 6 servings, each containing 516 calories and 8 grams of fat.