Prepare a large, nonstick pan with olive oil spray and heat on medium-high heat. Add okra, onion, bell peppers, celery, and garlic. Saute 5 minutes. Remove vegetables to a bowl. ROUX* - Add oil to saucepan and stir in flour. Saute 3 minutes, until flour turns a cocoa color. *For a roux with no fat, omit the oil and brown the flour in a dry pan, over medium heat, stirring constantly. Without oil, flour will burn. Add the 4 cups water little by little, stirring constantly until smooth. Bring to a simmer, add thyme and cayenne. Add tomatoes breaking them up with a spoon. Return vegetables to the pan and simmer 5 minutes. Add corn and lima beans. Continue to simmer 5 minutes. Turn off heat, add Worcestershire sauce, file powder and salt and pepper to taste, and let stand. Serve gumbo with Worcestershire sauce and hot pepper sauce at the table as desired. Serve with hot cooked rice. To make RICE: Bring a large pot of water with 2 to quarts of water to boil. Add rice and boil, uncovered, about 10 minutes. Test a grain. Rice should be cooked through, but not soft. Drain rice in a colander. Run hot water through rice and stir with a fork. Add salt and pepper to taste. (C) Recipe from "Vegetarian Dinner in Minutes," by Linda Gassenheimer (Chronicle Books). >edited by Pat Hanneman (Kitpath) 98-Feb for (C) Eat-LF Mailing List Archive. *FILE : powdered sassafras leaves, most commonly used to flavor and thicken gumbo. Recipe by: Vegetarian Dinner in Minutes by Linda Gassenheimer Posted to EAT-LF Digest by KitPATh
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (673g)|
|Recipe Makes: 4|
|Calories from Fat: 24 (7%)|
|Amt Per Serving||% DV|
|Total Fat 2.6g||3 %|
|Saturated Fat 0.4g||2 %|
|Monounsaturated Fat 1.2g|
|Polyunsanturated Fat 0.8g|
|Cholesterol 0mg||0 %|
|Sodium 267.5mg||9 %|
|Potassium 673.2mg||18 %|
|Total Carbohydrate 69.2g||20 %|
|Dietary Fiber 6.5g||26 %|
|Sugars, other 62.7g|
|Protein 8.9g||13 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 330
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
There are no reviews yet. Be the first!