Free Recipe Vegetarian Gumbo with Tvp
Recipe Type: V Recipes
Recipe Preparation: boil
Cooking Ingredients for Vegetarian Gumbo with Tvp Recipe
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
Vegetarian Gumbo with Tvp Preparation
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.
Cooking Temperature:
Recipe Serves: 8
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