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A favorite winter recipe.

* Exported from MasterCook *

                     Chickpea Gumbo (fatfree version)

Recipe By     :Susan Voisin
Serving Size  : 8     Preparation Time :0:20
Categories    : Fatfree                         Favorites
                Main Dishes                       Vegan

  1        tablespoon  water -- (1-3 tbsp, as needed)
  1        tablespoon  flour
  1        medium  onion -- chopped
  1        medium  green pepper -- chopped
  2        celery ribs -- chopped
  16      ounces  vegetable broth, fatfree -- or 2 cups water
  1       24-ounce can  tomatoes -- coarsely chopped, with juice
  1       16-ounce can  chickpeas -- (drained)
  16     ounces  okra -- sliced, fresh or frozen
  1        teaspoon  salt -- (or to taste)
  1/2    teaspoon  black pepper
  2       bay leaves
  1/4    teaspoon  cayenne pepper -- (or to taste)
  1       teaspoon  Tabasco
  1       teaspoon  thyme
  1/2    teaspoon  garlic powder
  1/2    teaspoon  liquid smoke flavoring
  2-4    cups  additional broth or water 

In a large pot, sauté the onions, pepper, and celery in the water, adding more liquid as needed to prevent sticking. When the onions begin to get translucent, allow most of the water to evaporate and add the flour and stir continuously until it begins to brown slightly.  (If it begins to stick badly, just go on to the next step.)  Add the veg. broth and tomatoes, stirring to combine.  Then add the remaining ingredients.  The gumbo should have enough liquid to resemble a chunky soup; if it is too dry, add some more vegetable broth or water.  Cook for at least 30 minutes, until flavors have a chance to mingle.  Remove bay leaves and serve over rice.

Optional: Add a little vegan sausage along with the remaining ingredients.  I use a half a package of Gimme Lean, which is fatfree, and brown it in a non-stick pan before adding it.


Start to Finish Time:
  "0:40"

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Per serving: 121 Calories (kcal); 1g Total Fat; (7% calories from fat); 5g Protein; 24g Carbohydrate; trace Cholesterol; 458mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates


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