Best 125 -- Okra and Corn Gumbo with Tofu

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Okra and Corn Gumbo with Tofu

 

Recipe By :The Best 125 Meatless Main Dishes, Mindy Toomay & Susann

Geiskopf-Hadler

Serving Size : 8 Preparation Time :0:00

Categories : Best 125 Meatless Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons unbleached white flour

2 tablespoons light sesame oil

2 medium onions -- coarsely chopped

2 medium carrots -- coarsely chopped

1 medium red bell pepper -- finely diced

1 cup celery -- chopped

1 pound fresh okra

1 pound firm tofu

2 cups corn kernels -- (fresh or frozen)

2 4 oz cans whole green chiles

1 teaspoon chili powder

2 teaspoons filé powder

3/4 teaspoon salt

1/4 teaspoon cayenne

3 cups water

2 medium fresh tomatoes -- peeled & coarsely chopped

 

Place the flour in a heavy-bottomed skillet over medium heat and brown for 5

minutes, stirring constantly. You must keep the flour moving to prevent

burning. If flour begins to blacken (not brown), turn down the heat a little

and continue. Set this " dry " roux aside.

 

Heat oil over medium-high heat in a stockpot. Saute the onions, carrots, bell

pepper, and celery for 10 minutes, stirring frequently, until they begin to

brown. Meanwhile, trim stem ends from okra and slice crosswise into 1-inch

pieces. Add the tofu, corn, okra, green chiles, chili powder, filé powder, 1/2

teaspoon of salt, and cayenne. Lower the heat to medium. Stir and saute for 10

minutes.

 

Distribute roux evenly over stewed vegetables and stir it in. Add water,

remaining 1/4 teaspoon of salt, and tomatoes. Increase heat and bring mixture

to a rapid simmer, then reduce to low and simmer 10 minutes. Serve hot over

rice.

 

Source:

" MC Formatted by Karen C. Greenlee "

S(ISBN):

" 1-55958-227-8 "

Copyright:

" 1992 "

 

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Per Serving (excluding unknown items): 175 Calories; 6g Fat (30.6% calories from

fat); 8g Protein; 25g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 242mg

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

 

Serving Ideas : Recommended companion dishes: Steamed Basmati Rice (page 50) and

Southwest Salad (page 61).

 

NOTES : Spicy, thick, and rich, Okra and Corn Gumbo is one of the great joys of

summer. This ones gets its heat from green chiles and cayenne, rather than the

traditional sausage. Another diversion from the norm is the use of " dry " roux,

oil-free browned flour, so the resulting dish is less fat laden than its classic

cousin.

Nutr. Assoc. : 5738 1356 0 0 0 0 985 0 0 3576 0 0 0 0 0 0