VegTab Amer Gumbo

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American Vegetarian: Bean and Summer Vegetable Gumbo

 

Recipe By :Deborah Madison

Serving Size : 6 Preparation Time :0:00

Categories : 2002-09-13 Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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6 cups vegetable stock

2 cups finely chopped onions

2 green bell peppers -- 1/2-inch dice

2 celery stalks -- diced

1/4 cup safflower oil -- and

4 teaspoons safflower oil -- divided

1/4 cup all-purpose flour

2 bay leaves

1 teaspoon dried thyme

1 teaspoon dried oregano

1/2 teaspoon freshly ground black pepper

1/4 cup chopped parsley

2 teaspoons hot paprika

1 tablespoon chopped garlic

1/4 cup tomato paste

1 1/2 teaspoons salt -- or to taste

2 cups green beans

3 each ears of corn

2 cups small okra trimmed sliced

3 tomatoes -- peeled, seeded, diced

1 1/2 cups cooked drained beans

1/2 cup grated smoked cheddar cheese (optional)

 

1. Toss the chopped onions, bell pepper, and celery in a bowl. In a heavy

skillet, heat the larger measure of oil until almost smoking. Whisk in the

flour, then switch to a wooden spoon and cook over medium heat, stirring

continuously, until the roux is a dark reddish brown, about 4 minutes. Turn off

the heat, add half of the diced vegetables, and stir until the mixture is no

longer sizzling. Set aside.

 

2. In a wide soup pot, combine the remaining smaller measure of oil with the

rest of the diced vegetables, the bay leaves, rhyme, black pepper, and parsley.

Cook over high heat for a few minutes to sear the vegetables, stirring

occasionally. Add the paprika, garlic, and tomato paste. Fry the paste for about

minute, then whisk in the roux and the stock. Bring to a boil, add the salt, and

simmer for 15 minutes.

 

3. Add the green beans and cook 10 minutes more, or until they're soft.

Meanwhile, shuck the corn and remove the silk. Holding each ear upright in a

bowl and using a sharp knife, slice off the tops of the kernels. Reverse your

knife and use the dull side of the blade to force out the bottoms of the kernels

and the milk. You should end up with about a cups of kernels. Add the corn,

okra, tomatoes, and the beans to the simmering vegetable mixture and cook 5

minutes longer. Taste for salt. If you want a smoky flavor, stir in the cheese.

 

4. Serve the gumbo in wide soup plates spooned around a mound of white rice.

 

Source:

" Vegetarian Table: America by Deborah Madison 1996 "

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Per Serving (excluding unknown items): 476 Calories; 17g Fat (31.5% calories

from fat); 15g Protein; 70g Carbohydrate; 13g Dietary Fiber; 2mg Cholesterol;

2279mg Sodium. Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 3

1/2 Fat.

 

NOTES : No crawfish or sausage here, but some of the essential flavor elements

-- the dark roux and the seasonings -- remain, giving this vegetarian gumbo a

layer of its meat-rich kin's distinctive flavor. The okra pods release their

slippery juices, which thicken the stew. Select big, plump bean varieties, such

as cannellini, scarlet runners, or red kidney beans, for their substantial look

and feel.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 1032 0 0 0 0 0 4978 0 2838 0