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CATEGORY CUISINE TAG YIELD
Vegetables, Meats Vegetarian Vegetable 8 Servings

INGREDIENTS

3/4 c All-purpose flour
1 c Red or green bell peppers
chopped
1 c Celery, chopped
1 c Onions, chopped
2 qt Water
3 Cloves garlic, minced
2 Bay leaves
2 t Gumbo seasoning
1/2 t Dried thyme
1 T Vegetarian Worcestershire
sauce
1/2 c Cajun sauce, Heinz Cajun
style thick and rich BBQ
sauce
4 c Cooked brown rice
1/4 c Vegetable broth
1 16-oz canned tomatoes
chopped
2 T Tomato paste
1 c TVP, chunk style "beef"
2 T Cajun sauce
1 t Low-sodium beef bouillon
powder
1 c Boiling water
1/2 c Fresh or frozen okra, cut in
1/4-inch rounds

INSTRUCTIONS

Date: Sun, 3 Mar 1996 18:23:37 -0500  From: ReddHedd@aol.com (Christy
Hardin Smith) Here's a recipe for  Gumbo which I made this evening for
dinner.  It was a big hit in our  house.  I modified a recipe given a
while back (one which originally  was given with meat and oil), and it
turned out really tasty.  Brown flour in 350 F oven in pan for 15
minutes, stirring every 5  minutes until the color of caramel.
Meanwhile, reconstitute the TVP  in 1 c. boiling water, with 2 Tbsp.
cajun sauce & 1 tsp. "chicken"  vegetarian bouillion. Let TVP sit,
covered, for 10 minutes to soak in  the flavors. Saute vegies in 1/4 c.
vegetable broth until onions are  tender. Add browned flour, stirring
constantly, until all vegies are  coated. Add 2 qts. hot water and stir
well. Add remaining  ingredients, including the TVP and its soaking
liquid, except for the  rice. Reduce heat to simmer, and cook for 1
hour, stirring  occasionally. Add rice, and cook for 15 minutes more,
until the broth  begins to thicken. Serve with a crusty loaf of bread &
a green salad.  Nutrition (per serving):  192 calories  Saturated fat  
0 g  Total Fat          1 g   (6% of calories)  Protein            5 g
(10% of calories)  Carbohydrates     40 g   (83% of calories)
Cholesterol        0 mg    Sodium        208 mg  Fiber              1 g
Iron            2 mg  Vitamin A       1275 IU    Vitamin C      38 mg
Alcohol            0 g  NOTE:  This comes out fairly spicy, especially
if you add extra cajun  seasoning like I did.  I like Tony Cachere's
seasoning -- it's the  best. I also have a request -- does anyone have
a good recipe for  scones which is vlf, but doesn't taste spongy?  I
miss a good flaky  scone with my tea in the morning, and would love a
good recipe which  is low fat. I haven't had much success in modifying
my recipes. TIA!  FATFREE DIGEST V96 #62  From the Fatfree Vegetarian
recipe list.  Downloaded from Glen's MM  Recipe Archive,
http://www.erols.com/hosey.

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 426
Calories From Fat: 32
Total Fat: 3.8g
Cholesterol: <1mg
Sodium: 315.5mg
Potassium: 353.1mg
Carbohydrates: 96.9g
Fiber: 9.5g
Sugar: 2.5g
Protein: 10.4g


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