Cajun Gumbo

A hearty bayou treat with a seafood flavor


½ lb okra, thinly sliced
1 large onion, thinly sliced
1 green bell pepper, seeded and sliced
2 celery stalks, sliced
1 garlic cloves, crushed
2 T whole wheat flour
4 drops dark sesame oil (see hint below)
3 cups water or veggie broth
2 bay leaves
1 t dried thyme
½ C canned tomatoes, no salt added, drained
about 8 X 10" of kombu sheets, cut in 1" squares
1/2 C wakame
1/4 t salt
fresh ground black pepper to taste
1/2 t hot pepper (cayenne powder or any hot sauce)

Soak seaweeds in hot water or veggie broth and set aside. In small amount of water or veggie broth, saute okra, onion, pepper and garlic over medium heat until onions are translucent, about 5 minutes. Set aside. Make a roux with the flour and oil by blending until well mixed and cooking over a medium heat until brown (but not black), about 10 minutes. Add liquid from seaweed very slowly, mixing to remove any lumps and simmer. Add seaweed, bay leaves, thyme and hot pepper until mixed. Add tomatoes, combine with cooked okra and simmer 5 minutes. Remove bay leaves and serve.

4 large servings, each 80 calories:   6% from fat (.06 g),  77% from carbohydrates (17.5 g),  16% from protein (3.7 g).  Sodium 276 mg,  Fiber 4.6 g.


Healing Heart Hint

Ordinarily, none of our recipes have any added oil. Adding one drop of oil per serving will not raise the fat percentage greatly, but can impart flavors and textures that cannot be matched otherwise.

Dark sesame oil is one of the most flavorful of seasoning oils and just a few drops goes a long way. It is most often used in oriental recipes. It is for flavor only, other oils are not needed.

Wakame is a sea vegetable that can be found in packages in asian markets and health food stores. This gives the dish a seafood flavor and adds many beneficial nutrients. The recipe is also excellent without it, but will lack the bayou shellfish flavors.


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