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Vegetarian Summer Gumbo

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This a great summer gumbo recipe which could easily be adapted for meat lovers. I tweaked a recipe I found in a great magazine called “Farmers’ Market Cookbook”, which uses a lot of great summer Farmers ingredients. I also added some protein in the form of tempeh (fermented soy), but some spicy vegetarian sausage would be even better. For those with allergies or sensitivities, check labels for ingredients to tempeh and sausage carefully. Many of the vegetarian sausages for example have soy and/or wheat. I have written this it as very mildly spiced gumbo, for little tasters. It can definitely be “kicked up” for spicy food lovers. Serve this over some white or brown rice and it’s a complete meal.

Ingredientes

Comida
cantidad
Unidades
preparaciones
Notas
½ taza aceite de olivo (dejar 2 cucharadas adicional)
aceite de olivo
½
taza
dejar 2 cucharadas adicional
⅓ taza harina completa (para version sin gluten usar harina de arroz o harina sin gluten)
harina completa
taza
para version sin gluten usar harina de arroz o harina sin gluten
1 cebollas, picado (tamano pequeño a mediano)
cebollas
1
picado
tamano pequeño a mediano
3 tallos apio, picado
apio
3
tallos
picado
1 pimiento, picado (cualquier color)
pimiento
1
picado
cualquier color
4 tazas agua
agua
4
tazas
28 onza tomates picados (enlatar o en caja)
tomates picados
28
onza
enlatar o en caja
2 tazas fríjoles legumbres, recorte
fríjoles legumbres
2
tazas
recorte
3 zanahoria, rodajas (mediano)
zanahoria
3
rodajas
mediano
1 parsnip, picado
parsnip
1
picado
1 taza okra, rodajas (remova lo de encima)
okra
1
taza
rodajas
remova lo de encima
1 cucharada comino
comino
1
cucharada
1 cucharada paprika
paprika
1
cucharada
1 cucharada oregano
oregano
1
cucharada
⅛ cucharadita pimienta de cayena (mas al gusto)
pimienta de cayena
cucharadita
mas al gusto
sal (al gusto)
sal
al gusto
pimienta negra (al gusto)
pimienta negra
al gusto
8 onzas salchicha vegetariano, rodajas (o tempeh en cubos, leer etiqueta muy bien para allergias a comidas)
salchicha vegetariano
8
onzas
rodajas
o tempeh en cubos, leer etiqueta muy bien para allergias a comidas

METODÓ

In a large heavy pot combine 1/2 cup oil and flour over high heat, stirring continuously until it becomes a dark caramel color, about 10 minutes. Add onion, celery and pepper and cook until soft, about 5 minutes. Add 4 cups water, tomatoes, green beans, carrots, parsnip, okra, and spices. Season with salt and pepper. Reduce heat and cook for 40 minutes. Brown tempeh or vegetarian sausage in 2 tablespoons oil over medium heat for 3-5 minutes. Add to gumbo for last 5-10 minutes of cooking. Serve over rice.

Tiempo de preparacion
10 min
Tiempo de cocinar
60 min
Costo por porcion:
$2.57
Sirve:
6 (make 1.5 x 2 times the recipe for a great "Cook Once, Eat Twice Meal"

Yum Ratings

😫😟😐😀😍 “It’s just okay. I like the carrots” —Asa, age 4
😫😟😐😀😍 “Yuck, but the carrots are good.” —Zane, age 11
😫😟😐😀😍 “Super Yum! It’s very good but I like fish gumbo better.” —Anna, age 10
😫😟😐😀😍 “Yum, but it’s kinda plain.” —Maria, age 11
😫😟😐😀😍 “This is a hearty stew with great flavors. It's a great vegetarian option” —David, a grown up