Vegetarian gumbo with tvp

Yield: 8 Servings

Measure Ingredient
¾ cup All-purpose flour
1 cup Red or green bell peppers; chopped
1 cup Celery; chopped
1 cup Onions; chopped
2 quarts Water
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, .

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