Meatless Monday:Vegan gumbo


The word gumbo comes from a West African word for okra but the use of a roux may come from French cuisine. Gumbo was first documented in the 19th century and is now associated with Louisiana cuisine and usually made with fish or chicken and sausage for Christmas and Thanksgiving.  In this vegan version, I am using chickpeas and red kidney beans.  You can use whatever vegetables you wish.  If you are using okra add it near the end of the cooking time.

Serves 2

You will need

For the roux
1 1/2 rounded tbsp brown rice flour
1 tbsp organic olive oil

1 onion, peeled and chopped
2 cloves garlic, sliced
1 carrot, sliced
1 parsnip, chopped
1 stick celery, chopped
1/2 yellow pepper, sliced
75g shiitake mushrooms, sliced
1/2 tsp chilli (or to taste)
1 tsp oregano
1 tsp paprika
2 tbsp tamari
1/2 can organic chickpeas
1/2 can organic red kidney beans
400ml water

To make a roux mix the oil and brown rice flour and heat until the resulting roux starts to brown.  Add the onion and garlic and continue to cook, adding a little water if necessary. 

Slowly add the remaining water a little at a time. Add the vegetables, chilli, oregano, paprika and tamari and bring to the boil. Reduce heat to simmer and cook for around 40 minutes. Stir in chickpeas and red kidney beans.  Serve over organic brown rice or with crusty bread.  

Enjoy
Janet x

Recipe Copyright © 2016 40plusandalliswell

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