Tofu gumbo
9 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | cups | Onions, yellow; diced |
| 2 | cups | Vegetable stock |
| 1½ | cup | Italian tomatoes, canned; crushed |
| ½ | cup | Carrots; sliced 1/4\" thick |
| 4 | cups | Okra; sliced 1/4\" thick |
| 1 | cup | Red bell peppers; diced |
| 1 | cup | Green bell peppers; diced |
| 1 | cup | Yellow squash; sliced |
| ½ | cup | Corn kernels, fresh |
| 6 | Garlic cloves; peeled,sliced | |
| 1 | tablespoon | Cajun Spice |
| 1 | teaspoon | Paprika |
| ½ | teaspoon | Funugreek |
| ¼ | teaspoon | Red pepper flakes |
| 10 | ounces | Tofu; pressed, cubed |
| Salt and pepper | ||
Directions
In a large saucepan, combine the onions vegetable stock, tomatoes, carrots and celery. Bring to a boil and simmer for 10 minutes.
Add the okra, red and green bell peppers, yellow swquahs, corn, garlic, Cajun Spice, paprika, fenugreek and red pepper flakes.
Continue simmering for another 10 mintues. Add the tofu and simmer an addtional 10 minutes. Season to taste with pepper and salt.Serve hot.
Serving size=1 cup 116 calories 2.3 g fat 0 mg chol 152 mg sod w/o added salt
Eat More, Weigh Less, by Dean Ornish, M.D./MM by DEEANNE