Vegan Mock-Saugage Gumbo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
4 cups (one large container) of Kitchen Basics Vegetable stock,2 large carrots, sliced1/2 medium sized onion, chopped3 cloves garlic, diced1 medium sized tomato, chopped1 pkg White Wave Traditional Seitan, chopped to size of one's thumb tip to the first knuckle on thumb.2 Tbsp olive oil3 Tbsp tamari (or liquid aminos)1/2 cup Earth Balance1/2 cup white flour2 Tbsp garlic powder2 Tbsp onion powder2 Tbsp cayanne (or amount to taste)1/2 a 10oz pkg of chopped frozen okra
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.
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.
Nutritional Info 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
Member Reviews
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GEEKYPOET
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