| 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)
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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