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Posted By Susan Voisin On March 4, 2010 @ 12:29 pm In Beans and Legumes,Recipes with Photos,Soups and Stews | 8 Comments
Recipe By : Susan Voisin
Serving Size : 8
Warm up your cool autumn nights with some creole gumbo! Chickpeas stand in for seafood in this healthy update of a traditional Louisiana recipe.
1 tablespoon water — (1-3 tbsp, as needed)
1 tablespoon flour
1 medium onion — chopped
1 medium green or yellow pepper — chopped
2 celery ribs — chopped
16 ounces vegetable broth, fatfree — or 2 cups water
1 24-ounce can tomatoes — coarsely chopped, with juice
1 16-ounce can chickpeas — (drained)
16 ounces okra — sliced, fresh or frozen
1 teaspoon salt — (or to taste)
1/2 teaspoon black pepper
2 bay leaves
1/4 teaspoon cayenne pepper — (or to taste)
1 teaspoon Tabasco
1 teaspoon thyme
1/2 teaspoon garlic powder
1/2 teaspoon liquid smoke flavoring
2-4 cups additional broth or water
In a large pot, sauté the onions, pepper, and celery in the water, adding more liquid as needed to prevent sticking. When the onions begin to get translucent, allow most of the water to evaporate and add the flour and stir continuously until it begins to brown slightly. (If it begins to stick badly, just go on to the next step.) Add the veg. broth and tomatoes, stirring to combine. Then add the remaining ingredients. The gumbo should have enough liquid to resemble a chunky soup; if it is too dry, add some more vegetable broth or water. Cook for at least 30 minutes, until flavors have a chance to mingle. Remove bay leaves and serve over rice.
Optional: Add a little vegan sausage along with the remaining ingredients. I use a half a package of Gimme Lean, which is fatfree, and brown it in a non-stick pan before adding it.
Start to Finish Time:
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Per serving: 121 Calories (kcal); 1g Total Fat; (7% calories from fat); 5g Protein; 24g Carbohydrate; trace Cholesterol; 458mg Sodium
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