2 days ago
Tuesday, October 21, 2008
Low Fat Green Gumbo
Last night's dinner was green gumbo.
Kari's Green Gumbo
1/4 cup white whole wheat flour
1 Tbsp canola
1 large onion, diced
2 stalks celery with leaves, chopped
1 large green bell pepper, diced
4 cloves garlic, minced
1 pound okra, cut in 1/2-inch pieces
6 cups water
4 tsp Better Than Bouillon Vegetable Base
1 Tbsp Tamari
1 Tbsp Emeril's Creole Essence
1 Tbsp fresh thyme
2 bay leaves
1 vegan sausage, quartered lengthwise and sliced**
2 baby bok choy, sliced
1 large bunch spinach, stems removed, rinsed well and drained
Brown flour in microwave about 3 minutes, stirring every 30 seconds. Don't let burn. Alternatively, brown flour in a dry skillet over medium heat, stirring constantly.
Heat oil in heavy dutch oven; add onions, celery and bell pepper and saute until onions are translucent. Add garlic and saute another minute or so. Add browned flour; cook and stir a minute or so. Gradually add water, and stir to dissolve all flour. Add okra, bouillon, tamari, Emeril's seasoning, pepper, thyme, bay leaves, and sausage. Simmer 45 minutes. Add bok choy and simmer 20 minutes. Stir in spinach and simmer 10 or 15 minutes more. Adjust seasonings to taste. Serve over rice.
**I'm pretty sure the sausage I used was from Vegan Dad's recipe for andouille-flavored vegan sausage, but you could use a store-bought Italian sausage or whatever you have on hand. If you use a mild sausage, you might want to add a bit more spice. You could also omit the faux meat altogether. If you want your gumbo "meatier" add an extra sausage or two.