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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 232.5
  • Total Fat: 15.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 796.4 mg
  • Total Carbs: 16.7 g
  • Dietary Fiber: 2.2 g
  • Protein: 8.5 g

View full nutritional breakdown of Vegan Mock-Saugage Gumbo calories by ingredient
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Vegan Mock-Saugage Gumbo

Submitted by: APISMELLIFERA

Introduction

An animal friendly, gumbo-esque dish. An animal friendly, gumbo-esque dish.
Number of Servings: 8

Ingredients

    4 cups (one large container) of Kitchen Basics Vegetable stock,
    2 large carrots, sliced
    1/2 medium sized onion, chopped
    3 cloves garlic, diced
    1 medium sized tomato, chopped
    1 pkg White Wave Traditional Seitan, chopped to size of one's thumb tip to the first knuckle on thumb.
    2 Tbsp olive oil
    3 Tbsp tamari (or liquid aminos)
    1/2 cup Earth Balance
    1/2 cup white flour
    2 Tbsp garlic powder
    2 Tbsp onion powder
    2 Tbsp cayanne (or amount to taste)
    1/2 a 10oz pkg of chopped frozen okra

Directions

Heat vegetable stock in large (3 quart should do) saucepan.

Add carrots, tomato, garlic, & onion allow to simmer lightly while covered

While vegetables simmer fry seitan in separate frypan w/ olive oil

Add 1 Tbsp of the tamari while frying (i like my seitan crunchy, if you don't this frying step is optional)

Add seitan to saucepan, cover

In a separate frypan melt Earth Balance over low heat

Once melted, add flour 1/4 cup at a time to ensure it thoroughly mixes with the Earth Balance

Add garlic powder, onion powder, 2 remaining teaspoons of tamari, and cayanne to Earth Balance/flour mixture, mix well

increase heat on saucepan, bring to boil

Start adding Earth Balance mixture to the saucepan a spoonful at a time to ensure it melts in with the vegetable stock

Once the broth is at your desired thickness, add okra

Allow to simmer while stirring for 2 minutes

Makes 8 servings 1/2 cup servings
It's excellent served over 1/4 cup of rice!

Number of Servings: 8

Recipe submitted by SparkPeople user APISMELLIFERA.






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Member Ratings For This Recipe

  • I thought it was very good - I cooked the roux a little more, but it's the first vegetarian gumbo I found that even had it (the oil and flour). Instead of the seitan, I subbed sliced boca sausage links and lightlife (fake) chicken strips (from the veg aisle in the grocery) and it worked beautifully. - 6/12/07

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  • I love converting traditional recipes to Vegetarian/fish options. - 3/15/07

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  • I'm from Louisiana, so I don't know if I can agree that revisions to Gumbo can be made! It would just be un-southernly...but y'all let me know how it turns out! - 3/15/07

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