Aunt Helen Rose’s Gumbo (vegetarian)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Vegetarian | Eat-lf mail, Kitpath, Soups, Vegetarian | 4 | Servings |
INGREDIENTS
| Olive oil spray | ||
| 16 | oz | Frozen okra, 4 cups cut |
| 3/4 | Onion, 1-1/2 cups thinly | |
| sliced | ||
| 1 1/2 | Green bell pepper, cored | |
| 1-1/2 cups sliced | ||
| 3 | Celery stalks, 1-1/2 cups | |
| sliced | ||
| 6 | Garlic cloves, crushed | |
| 2 | t | Vegetable oil for roux |
| optional *see note | ||
| 1 1/2 | T | All-purpose flour, sifted |
| 4 | c | Water |
| 1 1/2 | t | Dried thyme |
| 1/4 | t | Cayenne pepper |
| 3/4 | c | No-salt-added whole |
| tomatoes with juice | ||
| 3/4 | c | Corn kernels, *see note |
| 3/4 | c | Frozen baby lima beans |
| 1 1/2 | T | Worcestershire sauce |
| 3 | T | File*, to thicken |
| Salt and pepper, to taste | ||
| Worcestershire sauce, for | ||
| serving | ||
| Hot pepper sauce, for | ||
| serving | ||
| 1 | c | Long-grain white rice |
| 2 | qt | Water |
| Salt and pepper, to taste |
INSTRUCTIONS
Prepare a large, nonstick pan with olive oil spray and heat on medium-high heat. Add okra, onion, bell peppers, celery, and garlic. Saute 5 minutes. Remove vegetables to a bowl. ROUX* - Add oil to saucepan and stir in flour. Saute 3 minutes, until flour turns a cocoa color. *For a roux with no fat, omit the oil and brown the flour in a dry pan, over medium heat, stirring constantly. Without oil, flour will burn. Add the 4 cups water little by little, stirring constantly until smooth. Bring to a simmer, add thyme and cayenne. Add tomatoes breaking them up with a spoon. Return vegetables to the pan and simmer 5 minutes. Add corn and lima beans. Continue to simmer 5 minutes. Turn off heat, add Worcestershire sauce, file powder and salt and pepper to taste, and let stand. Serve gumbo with Worcestershire sauce and hot pepper sauce at the table as desired. Serve with hot cooked rice. To make RICE: Bring a large pot of water with 2 to quarts of water to boil. Add rice and boil, uncovered, about 10 minutes. Test a grain. Rice should be cooked through, but not soft. Drain rice in a colander. Run hot water through rice and stir with a fork. Add salt and pepper to taste. (C) Recipe from "Vegetarian Dinner in Minutes," by Linda Gassenheimer (Chronicle Books). >edited by Pat Hanneman (Kitpath) 98-Feb for (C) Eat-LF Mailing List Archive. *FILE : powdered sassafras leaves, most commonly used to flavor and thicken gumbo. Recipe by: Vegetarian Dinner in Minutes by Linda Gassenheimer Posted to EAT-LF Digest by KitPATh <phannema@wizard.ucr.edu> on Feb 18, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 225
Calories From Fat: 9
Total Fat: 1.1g
Cholesterol: 0mg
Sodium: 918mg
Potassium: 1112.5mg
Carbohydrates: 48g
Fiber: 8.7g
Sugar: 13.3g
Protein: 9g