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Nutritional Info
  • Servings Per Recipe: 24
  • Amount Per Serving
  • Calories: 20.6
  • Total Fat: 0.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 153.4 mg
  • Total Carbs: 4.4 g
  • Dietary Fiber: 0.9 g
  • Protein: 0.6 g

View full nutritional breakdown of Gumbo for vegans calories by ingredient
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Gumbo for vegans

Submitted by: BILBY4
Gumbo for vegans

Introduction

Cajun favourite done the vegan way is wholesome and low in calories. Knock yourself out :-) Cajun favourite done the vegan way is wholesome and low in calories. Knock yourself out :-)
Number of Servings: 24

Ingredients

    * Olive oil, 1 tsp
    * Onions, raw, 150 grams (1 medium)
    * Celery, 100 grams
    * Capsicums/Peppers, red or green, fresh, 1 small
    * Okra, fresh, 200 grams
    * Eggplant, 100 grams (1 small)
    * Tomato-based pasta sauce, 1 cup
    * Garlic, 3 cloves
    * Thyme, 1 tsp
    * Filé powder, 1 tsp
    * Salt & pepper, approx. 1/2 tsp each
    * Tabasco or other hot sauce, dash
    * Barley, pearled, cooked, 170 grams
    * Vegetable stock, thin, about 5 cups or 1 litre

Directions

1. Heat the oil in a large saucepan over medium heat. Add the onion, bell pepper, celery, and garlic, cover, and cook, stirring a few times, until softened, about 5 minutes.

2. Chop okra into 2cm lengths and eggplant into 1cm cubes. Add these vegetables and the stock, pasta sauce, thyme, filé powder, salt, pepper and hot sauce. Simmer, partially
covered, over low heat, stirring occasionally, for 30 to 40 minutes.

3. Adjust the seasonings, to taste. Add cooked barley and serve. Try serving with crusty wholegrain bread for a well-balanced meal.

Makes 24 servings of 100grams, i.e. 2.4 kilograms. A hearty bowlful is about 5 servings :-)

Number of Servings: 24

Recipe submitted by SparkPeople user BILBY4.






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