Yield: 8 Servings
|¾ cup||All-purpose flour|
|1 cup||Red or green bell peppers; chopped|
|1 cup||Celery; chopped|
|1 cup||Onions; chopped|
|3 \N||Cloves garlic; minced|
|2 \N||Bay leaves|
|2 teaspoons||Gumbo seasoning|
|½ teaspoon||Dried thyme|
|1 tablespoon||Vegetarian Worcestershire sauce|
|½ cup||Cajun sauce; Heinz Cajun style thick and rich BBQ sauce|
|4 cups||Cooked brown rice|
|¼ cup||Vegetable broth|
|1 can||(16-oz) canned tomatoes; chopped|
|2 tablespoons||Tomato paste|
|1 cup||TVP; chunk style (\"beef\")|
|2 tablespoons||Cajun sauce|
|1 teaspoon||Low-sodium beef bouillon powder|
|1 cup||Boiling water|
|½ cup||Fresh or frozen okra; cut in 1/4-inch rounds|
Date: Sun, 3 Mar 1996 18:23:37 -0500 From: ReddHedd@... (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 ¼ 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, .