Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pork | 100g cooked | 242 |
| Chicken | 100g cooked | 165 |
| Seitan | 100g | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Red Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Coriander | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- Roux
- 2 Tbs. olive oil
- 1 Tbs. dried minced garlic (not flakes)
- 2 Tbs. unbleached all-purpose flour
- 1 cup vegetarian chicken broth
- 1 tsp. vegetarian Worcestershire sauce
- Gumbo
- 5 cloves garlic, minced
- 1 1/2 cups chopped red onion
- 1 large green bell pepper, chopped
- 12 oz. fresh okra, sliced
- 1 11.2-oz. pkg. vegetarian Italian “sausage” links, cut into 1/2-inch-long slices
- 1 8-oz. pkg. chicken-flavored seitan
- 1/3 cup dry sherry
- 2 14 1/2-oz. cans Mexican-style stewed tomatoes
- 1 cup vegetarian chicken broth
- 1 tsp. dried thyme
- 1 tsp. dried coriander
- 1/2 tsp. hot pepper sauce
- =
Directions
1. To make Roux: In medium-sized, heavy-gauge saucepan, heat oil and garlic over medium heat, about 1 minute. Avoid browning garlic. Whisk in flour, and increase heat to medium-high. Whisk continually, and when paste begins to darken, add broth and Worcestershire sauce. Continue to whisk as roux thickens, about 5 minutes. Remove from heat, and set aside.
2. To make Gumbo: Spray 5-quart saucepan with nonstick cooking spray, preferably olive oil. Heat saucepan over medium-high heat, and add garlic, onion and pepper. Sauté 3 minutes, and add okra. Cook 5 minutes, and add vegetarian links and seitan. Cook mixture 8 minutes, stirring often. Add sherry.
3. Add 3/4 cup broth to pan. Place tomatoes in food processor, and pulse to chop coarsely. Add tomatoes to broth. Whisk remaining 1/4 cup broth into roux, and stir mixture into gumbo. Add thyme, coriander and hot pepper sauce. Reduce heat to low; cook for 10 minutes. Remove from heat, and serve.