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, .