RE: just made this tonight

[Guest guest]

This came from the FatFreeVegan group on . I bought some

fresh okra from the local outdoor market and was looking for a recipe on

their other site www.fatfreevegan.com, where you can look up recipes by

ingredient. I had all of the other ingredients on hand except for the

optional vegan sausage, so I didn't use that. It was VERY GOOD.:

 

Chickpea Gumbo (fatfree version)

 

Recipe By :Susan Voisin

Serving Size : 8

 

1 tablespoon water -- (1-3 tbsp, as needed)

1 tablespoon flour

1 medium onion -- chopped

1 medium green 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:

" 0:40 "

 

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Per serving: 121 Calories (kcal); 1g Total Fat; (7% calories from fat);

5g Protein; 24g Carbohydrate; trace Cholesterol; 458mg Sodium

 

fatfreevegan.com

[Guest guest]

> Chickpea Gumbo (fatfree version)

 

Thanks, Maida ;=) I've put the link in the Recipe Sites folder and have added

your recipe to the Files under Main Dishes. What a good recommendation!

 

Best,

Pat ;=)