Recipe - Vegetarian Gumbo With Tvp

Three fourths cup Allpurpose flour
1 cup Red or green bell peppers;
chopped
1 cup Celery; chopped
1 cup Onions; chopped
2 qt Water
3 Cloves garlic; minced
2 Bay leaves
2 teaspoon Gumbo seasoning
One half teaspoon Dried thyme
1 tablespoon Vegetarian Worcestershire
sauce
One half cup Cajun sauce; Heinz Cajun
style thick and rich BBQ
sauce
4 cup Cooked brown rice
One fourth cup Vegetable broth
1 cn (16oz) canned tomatoes;
chopped
2 tablespoon Tomato paste
1 cup TVP; chunk style ("beef")
2 tablespoon Cajun sauce
1 teaspoon Lowsodium beef bouillon
powder
1 cup Boiling water
One half cup Fresh or frozen okra; cut in
1/4inch rounds

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 One fourth 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, http://www.erols.com/hosey.