Seafood Gumbo
A traditional seafood stew with the hearty flavors of great fresh and natural ingredients. Go for the gusto!
2 tablespoons butter or vegetable oil margarine
1 large onion, chopped
2 cloves garlic, minced
½ cup chopped celery
½ cup chopped carrots
3 medium tomatoes, chopped
3 tablespoons whole wheat pastry flour
4 cups vegetable broth
2 tablespoons tomato paste
1 teaspoon Worcestershire sauce
2 bay leaves
1 teaspoon thyme
1 teaspoon cayenne pepper (optional)
1½ cups frozen okra, sliced
¼ cup minced fresh parsley
1 pound mixed seafood—shrimp, fish, scallops, crab, etc. (your choice)
Melt butter in pot and sauté onion, garlic, celery, carrot and tomatoes until tender. Blend in flour, then add broth, tomato paste, seasonings, okra and parsley. Bring to boil, then lower heat and simmer 5 minutes. Add seafood and simmer another 15 minutes or more, until desired thickness is reached. Add salt and pepper to taste and serve hot. For a spicier taste, add a teaspoon or so of hot red pepper flakes. Can be served with or over rice for a hearty dish. Add a nice salad to complete the meal.
2 tablespoons butter or vegetable oil margarine
1 large onion, chopped
2 cloves garlic, minced
½ cup chopped celery
½ cup chopped carrots
3 medium tomatoes, chopped
3 tablespoons whole wheat pastry flour
4 cups vegetable broth
2 tablespoons tomato paste
1 teaspoon Worcestershire sauce
2 bay leaves
1 teaspoon thyme
1 teaspoon cayenne pepper (optional)
1½ cups frozen okra, sliced
¼ cup minced fresh parsley
1 pound mixed seafood—shrimp, fish, scallops, crab, etc. (your choice)
Melt butter in pot and sauté onion, garlic, celery, carrot and tomatoes until tender. Blend in flour, then add broth, tomato paste, seasonings, okra and parsley. Bring to boil, then lower heat and simmer 5 minutes. Add seafood and simmer another 15 minutes or more, until desired thickness is reached. Add salt and pepper to taste and serve hot. For a spicier taste, add a teaspoon or so of hot red pepper flakes. Can be served with or over rice for a hearty dish. Add a nice salad to complete the meal.