Tofu Gumbo

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* Exported from MasterCook *

 

Tofu Gumbo

 

Recipe By :Eat More, Weigh Less by Dean Ornish

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 cups diced yellow onions

2 cups vegetable stock

1 1/3 cups canned crushed Italian tomatoes

1/2 cup 1/4-inch sliced carrots

1 cup 1/4-inch sliced celery

4 cups 1/4-inch sliced okra

1 cup diced red bell peppers

1 cup diced green bell peppers

1 cup sliced yellow squash

1/2 cup fresh corn kernels

6 garlic cloves -- peeled and sliced

1 tablespoon Cajun spice -- (see recipe)

1 teaspoon paprika

1/2 teaspoon fenugreek

1/4 teaspoon red pepper flakes

10 ounces tofu -- pressed and cubed

Freshly ground black pepper

Salt

 

In a large saucepan, combine the onions, vegetable stock, tomatoes, carrots, and

celery. Bring to a boil and simmer for 10 minutes.

 

Add the okra, red and green bell pepper, yellow squash, corn, garlic, Cajun

Spice, paprika, fenugreek, and red pepper flakes. Continue simmering for

another 10 minutes. Add the tofu and simmer an additional 10 minutes. Season

to taste with pepper and salt. Serve hot.

 

Serving size=1 cup; 116 cal; 2.3g fat; 0mg chol; 152mg sod

 

Source:

" Jean-Marc Fullsack "

Copyright:

" 1993 by Dean Ornish "

 

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Per serving: 150 Calories (kcal); 4g Total Fat; (22% calories from fat); 8g

Protein; 23g Carbohydrate; 1mg Cholesterol; 657mg Sodium

Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates

 

Serving Ideas : This vegetarian gumbo is very high in protein because of the

inclusion of the tofu. Serve this rendition of a classic southwestern dish over

rice with a slice of corn bread on the side.

 

NOTES : Formatted by KES

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0