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Recipe Name: Aunt Helen Rose's Gumbo (vegetarian) Submitted by: Administrator
Source: Source Description:
Ethnicity: Last Modified: 2/22/2014
Base: Soups Comments:
Preparation Time:
Number of Servings: 4

Olive oil spray
16 Ounce(s) Frozen okra, 4 cups cut
3/4 Onion, 1-1/2 cups thinly
1 1/2 Green bell pepper, cored
1-1/2 cups sliced
3 Celery stalks, 1-1/2 cups
6 Garlic cloves, crushed
2 Teaspoon(s) Vegetable oil for roux
optional *see note
1 1/2 Tablespoon(s) All-purpose flour, sifted
4 Cup(s) Water
1 1/2 Teaspoon(s) Dried thyme
1/4 Teaspoon(s) Cayenne pepper
3/4 Cup(s) No-salt-added whole
tomatoes with juice
3/4 Cup(s) Corn kernels, *see note
3/4 Cup(s) Frozen baby lima beans
1 1/2 Tablespoon(s) Worcestershire sauce
3 Tablespoon(s) File*, to thicken
Salt and pepper, to taste
Worcestershire sauce, for
Hot pepper sauce, for
1 Cup(s) Long-grain white rice
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 <> on Feb 18, 1998

Nutrition (calculated from recipe ingredients)
Calories: 225
Calories From Fat: 9
Total Fat: 1.1g
Cholesterol: 0mg
Sodium: 918mg
Potassium: 1112.5mg
Carbohydrates: 48g
Fiber: 8.7g
Sugar: 13.3g
Protein: 9g

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