Fat-Free Vegan Gumbo

• Vegetarian

• Produce

  • 2 cups Button mushrooms or crimini mushrooms
  • 2 Carrots, rounds
  • 1 Chipotle chili
  • 6 cloves Garlic
  • 1 Green bell pepper
  • 2 cups Okra, frozen or fresh
  • 1 Onion, large
  • 1 tbsp Sage, dry
  • 1 tbsp Thyme
  • 1 cup Tomatoes

• Canned Goods

  • 1 Water or vegetable stock

• Condiments

  • 2 tbsp Tamari

• Baking & Spices

  • 2 tbsp Brown rice flour
  • 1 tbsp Cajun seasoning
  • 1 Salt and ground black pepper

Found on holycowvegan.net

Ingredients

• 2 tbsp brown rice flour
• 1 large onion, finely diced
• 6 cloves of garlic, finely minced
• 1 green bell pepper, finely diced
• 2 carrots, cut into rounds
• 2 cups button mushrooms or crimini mushrooms, sliced
• 2 cups frozen or fresh okra, cut into rings
• 1 cup pureed tomatoes
• 3 cups of canned red beans, drained and rinsed. (If using dry beans, start with 1 cup of beans, soak them overnight, then cook in a pot with enough water to cover the beans. Let the water come to a boil, lower the heat to simmer, cover the pot and then cook about 90 minutes to 2 hours, until the beans are tender. Add more water if the beans get dry.)
• 1 tbsp dry sage
• 1 tbsp thyme
• 1 tbsp Cajun seasoning
• 1 chipotle chili, minced, with 1 tsp of the adobo sauce
• 2 tbsp tamari
• Water or vegetable stock
• Salt and ground black pepper to taste

Directions

• Heat a large pot and add the brown rice flour. Roast, stirring constantly over medium-low heat, until the roux is a couple of shades darker. Remove immediately to a bowl.
• In the same pot, add the onions, carrots and garlic along with a quarter cup of water or vegetable stock. Season with salt and pepper. Cook, stirring frequently, until the onions soften and the water has evaporated.
• Add the tomatoes, bell peppers and mushrooms and cook, stirring, for another five minutes. Add the chipotle chili and adobo sauce, tamari, herbs and the Cajun seasoning and mix well.
• Now add the beans and the okra and stir well to mix. Add the brown rice flour back to the pot and stir in. Add 2 cups of vegetable stock and allow the gumbo to come to a boil over medium-high heat. If the gumbo is too thick, add more water or stock. Lower the heat to a simmer and let everything cook for another 10 minutes.
• Add more salt if needed. Turn off the heat. You can also throw in some vegan sausage if you like -- cut it into rounds. That would add a small amount of fat to the gumbo, but it would also send the protein content soaring higher.
• Enjoy!

Nutrition