beans and okra

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* Exported from MasterCook *

 

Gumbo Stew

 

Recipe By :Harvest Collection by Gardner Merchant, Ltd.

Serving Size : 4 Preparation Time :0:00

Categories : Beans and Legumes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2/3 cup dried haricot beans -- or white navy

1/2 pound okra

2 tablespoons polyunsaturated oil

1 onion -- chopped

1 clove garlic -- finely chopped

1 green bell pepper -- chopped

1 green chile pepper -- sliced

2 cups canned tomatoes -- chopped

1/4 cup tomato puree -- see tip

salt and black pepper

2 teaspoons chopped fresh mixed herbs

(thyme, chives, basil, oregano)

2 cups vegetable stock -- mild

1 teaspoon red wine vinegar

1 teaspoon raw cane sugar

 

Soak the beans overnight. Drain, rinse and place in a pot of cold water. Bring

to a boil and cook rapidly for 10 minutes. Reduce the heat and simmer for about

1 1/2 hours. Drain. (Alternatively use 2 cups cooked haricot beans.)

 

OKRA: wash and dry, then cut off the stems without damaging or breaking open the

pods.

 

Heat oil in a skillet and stir fry the okra, onion and garlic for 5 minutes. Add

the pepper, chili, tomatoes, puree, seasoning and herbs. Stir in the stock.

Bring to a boil and simmer for 15 minutes. Stir in the sugar and vinegar. Simmer

for an additional 5 minutes and serve (do not prolong the cooking of okra). See

presentation idea.

 

GARNISH:

red onion rings; scallion fleuron or brushes; radish; chicory; fresh oregano.

 

PRESENTATION IDEA:

Using a small flan ring, make a base with the beans. Top with the gumbo, remove

the ring and garnish.

 

VARIATIONS: haricot beans: white kidney, navy, pea, flageolet, etc.

 

Source:

" A Vegetarian Cookbook for All Seasons: Spring "

Copyright:

" 1994 Avery 0895296152 "

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Per Serving (excluding unknown items): 337 Calories; 10g Fat (24.5% calories

from fat); 14g Protein; 52g Carbohydrate; 15g Dietary Fiber; 1mg Cholesterol;

1067mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 2 Fat; 0

Other Carbohydrates.

 

 

Nutr. Assoc. : 3131 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

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