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Vegan Chicken Gumbo with Soy Curls
FATFREE VEGAN KITCHEN22Ingredients
75Minutes
230Calories
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Ingredients
US|METRIC
3 SERVINGS
- 1/4 cup flour (I used white whole wheat)
- 2 onions (medium, chopped)
- 1 green bell pepper (chopped)
- 1 red bell pepper (chopped)
- 2 rib celery (chopped)
- 1 Tbsp. minced garlic
- 2 cups water
- 1 Tbsp. thyme leaves
- 1 Tbsp. oregano
- 2 bay leaves
- 2 tsp. garlic powder
- 1/2 tsp. ground black pepper (use more for spicier gumbo)
- 1/4 tsp. chipotle chili powder
- 1/2 tsp. red pepper (or cayenne, use more for spicier gumbo)
- 2 Tbsp. soy sauce
- 1 Tbsp. bouillon (Better Than, No Chicken Base, or 3 servings of bouillon of choice)
- 5 cups water
- 12 oz. okra (sliced, fresh or frozen)
- 1 cup corn kernels (fresh or frozen)
- 2 cups soy curls (4 ounces)
- 0.5 oz. mixed mushrooms (dried, rinsed well and drained)
- smoked salt (to taste)
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NutritionView More
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230Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories230Calories from Fat10 |
| % DAILY VALUE |
| Total Fat1g2% |
| Saturated Fat0.5g3% |
| Trans Fat |
| Cholesterol10mg3% |
| Sodium1530mg64% |
| Potassium860mg25% |
| Protein17g |
| Calories from Fat10 |
| % DAILY VALUE |
| Total Carbohydrate39g13% |
| Dietary Fiber8g32% |
| Sugars11g |
| Vitamin A60% |
| Vitamin C190% |
| Calcium50% |
| Iron15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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