Recipe: Tofu Gumbo

TOFU GUMBO
Source: Eat More, Weigh Less by Dr. Dean Ornish

This vegetarian gumbo is high in protein because of the inclusion of tofu. Serve this rendition of a classic southwestern dish over rice with a slice of corn bread on the side.

2 cups diced yellow onion
2 cups vegetable stock
1 1/2 cups canned crushed Italian tomatoes
1/2 cup 1/4-inch-sliced carrots
1 cup 1/4-inch-sliced celery
4 cups 1/4-inch-sliced okra
1 cup diced red bell pepper
1 cup diced green bell pepper
1 cup sliced yellow squash
1/2 cup fresh corn kernels
6 cloves garlic, peeled and sliced
1 tbsp Cajun Spice (recipe follows)
1 tsp paprika
1/2 tsp fenugreek
1/4 tsp red pepper flakes
1 (10 oz) tofu, pressed and cubed
salt and freshly ground pepper

In large saucepan, combine the onions, vegetable stock, tomatoes, carrots, and celery. Bring to a boil and simmer for 10 minutes.

Add the okra, red and green bell peppers, yellow squash, corn, garlic, Cajun Spice, paprika, fenugreek and red pepper flakes. Continue simmer for another 10 minutes.

Add tofu and simmer an additional 10 minutes. Season to taste with salt and pepper. Serve hot.

Servings: 6-9
Serving size = 1 cup
Per serving: 116 calories, 2.3 grams fat, 0 milligrams cholesterol, 152 milligrams sodium without added salt

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Cajun Spice
Makes 3/4 cup

This has a much more exuberant flavor than the premixed spices from the grocery. It is best when the ingredients are fresh.

4 tablespoons paprika
2 tablespoons onion powder or flakes
2 tablespoons ar11c powder or flakes
1 tablespoon gumbo file
1 tablespoon ground cumin (or whole seeds, toasted and ground)
1 tablespoon ground coriander (or whole seeds, toasted and ground)
1/3 tablespoon dried thyme
1/2 tablespoon ground fenugreek (or whole seeds toasted and ground)
1/2 tablespoon ground fennel (or whole seeds, toasted and ground)
1/3 tablespoon salt
3/4 teaspoon cayenne
3/4 teaspoon black pepper

In the large bowl of a food processor, combine all the ingredients and pulse for 30 seconds or until finely ground. Store in an airtight container in a cool place. Use within 3 months.

Cajun Spice serving size = 1 tablespoon
Per serving: 21 calories, 0.6 gram fat, 0 milligrams cholesterol, 296 milligrams sodium