Vegetable Etouffee
- Minutes to Prepare:
- Number of Servings: 4
Ingredients
Bay Leaf, 1 Pepper, black, 1 dash Thyme, ground, 1 tsp Salt, 1 dash Hot Pepper Sauce, 1 tsp Celery, raw, 1 stalk, large (11"-12" long) Garlic, 2 cloves Onions, raw, 1 cup, choppedParsley, 2 tbsp Green Peppers (bell peppers), 1 cup, choppedZucchini, 3 cup, sliced Pureed Tomatoes, 0.5 can (29 oz) (401 x 411) Water, tap, 2 cup (8 fl oz) Beans, red kidney, 2 cup Wheat flour, white, all-purpose, unenriched, 0.25 cupExtra Virgin Olive Oil, 1.5 tbsp
1. Heat large skillet over medium heat. Add the flour and stir constantly until it turns light brown, 3 to 5 minutes; do not let burn. Transfer the flour to a small plate and set aside.
2. Heat the oil in the same skillet over medium heat, add onion, celery, bell pepper, zucchini and garlic, cover and cook for 10 minutes or until soft. Add the browned flour stirring to coat the vegetables. Add the water, tomato puree, tyme bay leave. Salt, pepper and hot sauce to taste.. Bring to a simmer and simmer over low heat for 10 minutes, until thickened. Add the b eans and parsely cooking for 5 more minutes - adjust seasoning as required. Serve over rice.
Number of Servings: 4
Recipe submitted by SparkPeople user CELT62.
2. Heat the oil in the same skillet over medium heat, add onion, celery, bell pepper, zucchini and garlic, cover and cook for 10 minutes or until soft. Add the browned flour stirring to coat the vegetables. Add the water, tomato puree, tyme bay leave. Salt, pepper and hot sauce to taste.. Bring to a simmer and simmer over low heat for 10 minutes, until thickened. Add the b eans and parsely cooking for 5 more minutes - adjust seasoning as required. Serve over rice.
Number of Servings: 4
Recipe submitted by SparkPeople user CELT62.
Nutritional Info Amount Per Serving
- Calories: 275.0
- Total Fat: 6.3 g
- Cholesterol: 0.0 mg
- Sodium: 940.2 mg
- Total Carbs: 47.8 g
- Dietary Fiber: 13.9 g
- Protein: 11.2 g
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