30Dec

Vegetarian Gumbo

Vegetarian Gumbo

Cuisine from the Bayou

Prepared by Celebrity Chef Chris Aikens, of The Food Channel, at New West’s recent Celebrity Chef Diabetes Education Event.

 

Vegetarian Gumbo

Adapted from Paula’s original recipe

Makes: 8 servings
Prep Time: 25 minutes
Cook Time: 30 minutes
Difficulty: Medium

2 tablespoons canola oil
1 (14.5-ounce) can low-sodium diced tomatoes, with juice
4 tablespoons all-purpose flour
6 ounces vegetarian spicy sausage
1 large yellow onion, chopped
1 cup okra (fresh or thawed frozen), chopped
1 large green bell pepper, chopped
1/2 cup roasted red pepper
2 stalks celery, chopped
1 1/2 teaspoons Cajun seasoning
8 ounces brown mushrooms, sliced
Black pepper, to taste
3 tablespoons garlic, chopped
4 green onions, chopped
4 cups low-sodium vegetable broth
1/4 cup fresh parsley, chopped
Hot sauce, for serving

Heat oil in a heavy skillet (preferably cast-iron) over medium heat.  Add flour and cook, stirring frequently, until flour turns golden-brown and smells toasty, about 5 minutes.  Add onion, bell pepper, celery, mushrooms and garlic; cook, stirring, until vegetables are softened, about 2 minutes.

Add broth, tomatoes, sausage, okra, roasted red peppers, Cajun seasoning and pepper to taste.  Bring to a boil.  Reduce heat and simmer, stirring occasionally, until gumbo begins to thicken and the flavors are blended, about 20 minutes.  Stir in the green onions and parsley.  Pass hot sauce at the table. 

*Gumbo is traditionally served over rice.  You might try whole grain (brown) rice or barley.  This has not been accounted for in the nutritional information listed below.

Per serving (1 cup):  140 calories, 6 g fat (.5 g saturated, 9 g trans), 0 mg cholesterol, 450 mg sodium, 16 g carbohydrate, 3 g fiber, 7 g protein.

Posted in Recipes