Estimated Nutrition (whole recipe, rough)
Counts 20 of 21 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 20 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Peanut Oil | 1 tbsp (14g) | 119 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Cider | 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
- =
- 1 Tbs. minced garlic
- 1/2 onion, diced
- 1/4 cup Dijon mustard
- 1/4 tsp. cayenne pepper
- 1/4 cup peanut oil
- 1/4 cup cider vinegar
- 1 Tbs. brown sugar
- 1 lb. extra-firm tofu, cut in 1/2-inch cubes
- 3 Tbs. plus 1/4 cup canola oil
- 1/2 onion, diced
- 2 ribs celery, diced
- 1 green pepper, diced
- 1/2 red pepper, diced
- 1 Tbs. minced garlic
- 1 cup diced canned tomatoes
- 1 tsp. dried thyme leaves
- 1 tsp. dried oregano
- 1 tsp. dried basil
- 2 bay leaves
- 2 cups vegetable stock
- Kosher salt and freshly ground black pepper to taste
- 1/4 lb. okra, cut in 1/2-inch pieces
- 1/2 cup all-purpose flour
- =
Directions
1. Combine garlic, onion, mustard, cayenne pepper, peanut oil, vinegar and brown sugar in large bowl. Place tofu cubes in mixture, and marinate 2 to 24 hours.
2. Heat 1 tablespoon canola oil in large pot over medium heat. Sauté onions,
celery, peppers and garlic until onions are translucent and vegetables are soft, about 10 minutes. Add tomatoes, thyme, oregano, basil, bay leaves, stock, salt and pepper. Reduce heat to medium-low, and cook 15 to 20 minutes.
3. Heat 2 tablespoons oil in large skillet, and sauté okra until light brown. Remove from skillet, and add to tomato mixture.
4. Drain tofu, keeping diced onion. Reheat skillet, and sauté tofu until lightly browned. Remove from skillet, and add to tomato mixture.
5. Heat remaining 1/4 cup oil in skillet, and whisk in flour. Continue whisking mixture, or roux, until it is light brown and smells slightly nutty, for 3 to 4 minutes.
6. Reheat tomato mixture over medium heat, and stir in roux 1 tablespoon at a time. Continue to stir until gumbo is consistency of gravy. Remove from heat, and serve over White Corn Grits Soufflé.