| 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 |
ts |
Gumbo seasoning |
| 1/2 |
ts |
Dried thyme |
| 1 |
tb |
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 |
cn |
(16-oz) canned tomatoes; chopped |
| 2 |
tb |
Tomato paste |
| 1 |
c |
TVP; chunk style ("beef") |
| 2 |
tb |
Cajun sauce |
| 1 |
ts |
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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