J.R.'S Tofu Gumbo Recipe

Looking for an easy J.R.'s Tofu Gumbo recipe? Learn how to make J.R.'s Tofu Gumbo using healthy ingredients.


Submitted by moonre

Makes 2 servings



A basic gumbo recipe, vegetarian (or can add shrimp to it).

Recipe Ingredients for J.R.'s Tofu Gumbo

1 T butter
1 T olive oil
2 T whole wheat flour
1/2 c onions, chopped
1/4 c celery, chopped
1/4 c bell pepper, chopped
2 cloves garlic, minced
1 1/2 c sliced okra
1 c water
1/4 t thyme
1/2 t salt
1 pinch black pepper
1 pinch cayenne
1 t. worchestershire sauce
3 1/5 oz tofu (2 servings, each 1/5 of block)

Recipe Directions for J.R.'s Tofu Gumbo

  1. Press tofu slices, then cube and marinate 1/2 hour or more.

  2. Place tofu cubes in oiled pan and bake 300 degrees for 30 minutes, or saute lightly.

  3. Toast flour in a skillet.

  4. Finely chop onions, celery and peppers (the "Trinity").

  5. Saute Trinity in butter and olive oil.

  6. Add flour to veggies, stirring and let bubble a bit.

  7. Add water or vegetable broth to make a roux.

  8. Add okra (if using fresh, add to veggies before flour)

  9. Add seasonings and adjust taste

  10. Add tofu (or shrimp) and let simmer for at least 30 minutes.

Categories

Main Dish, American-Southern, Vegetarian

Nutrition Facts
Serving Size 323.1g
Amount Per Serving
Calories
219
Calories from Fat
132
% Daily Value*
Total Fat
14.7g
23%
Saturated Fat
5.0g
25%
Trans Fat
0.0g
Cholesterol
15mg
5%
Sodium
684mg
29%
Potassium
427mg
12%
Total Carbohydrates
17.5g
6%
Dietary Fiber
4.1g
16%
Sugars
3.7g
Protein
6.8g
Vitamin A 19% Vitamin C 57%
Calcium 18% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in manganese
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
  • High in sodium
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