Louisiana Gumbo

Lots of garlic makes this a deeply-flavored dish.

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Lots of garlic makes this a deeply-flavored dish.




  • 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
  • 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 tsp. dried thyme
  • 1 tsp. dried coriander
  • 1/2 tsp. hot pepper sauce


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.

Nutrition Information

  • Calories 197
  • Carbohydrate Content 24 g
  • Cholesterol Content 0 mg
  • Fat Content 6 g
  • Fiber Content 6 g
  • Protein Content 12 g
  • Saturated Fat Content 0 g
  • Sodium Content 524 mg
  • Sugar Content 9 g