Vegan Mock-Saugage Gumbo
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
Introduction
An animal friendly, gumbo-esque dish. An animal friendly, gumbo-esque dish.Number of Servings: 8
Ingredients
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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.
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.
Member Ratings For This Recipe
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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
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SNIDELYWA
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SMAYWEATHER