2 T. canola oil
4 T. all purpose flour
1 large yellow onion, chopped
1 large green bell pepper, chopped
2 stalks celery, chopped
8 oz. brown mushrooms, sliced
3 T. garlic, chopped
4 cups low-sodium vegetable broth
1 (14.5 oz.) can low-sodium diced tomatoes, with juice
6 oz. vegetarian spicy sausage
1 cup okra (fresh or thawed frozen) chopped
1/2 c. roasted red pepper
1-1/2 tsp. Cajun seasoning
black pepper, to taste
4 green onions, chopped
1/4 c. fresh parsley, chopped
hot sauce, for serving
Heat oil in a heavy skillet (preferably cast-iron) over medium heat. Add flour and cook, stirring frequently, until flour turns golden-brown and smells toasty, about 5 minutes. Add onion, bell pepper, celery, mushrooms and garlic; cook, stirring, until vegetables are softened, about 2 minutes.
Add broth, tomatoes, sausage, okra, roasted red peppers, Cajun seasoning and pepper to taste. Bring to a boil. Reduce heat and simmer, stirring occasionally, until gumbo begins to thicken and the flavors are blended, about 20 minutes. Stir in the green onions and parsley. Pass hot sauce at the table.
NOTE: Gumbo is traditionally served over rice. You might try whole grain (brown) rice or barley. This has not been accounted for in the nutritional information listed below.
Per serving (1 cup): 140 calories, 6 g. fat (.5 g. saturated, 0 g. trans), 0 mg cholesterol, 450 mg sodium, 16 g. carbohydrate, 3 g. fiber, 7 g. protein.
Presented by Bobby Deen
Date: May 6, 2013