Vegan Cajun and Creole cooking

Vegetarian Journal, May-June, 2004 by Kate O'Neill

LOWFAT VEGAN CREOLE
A "LES SISTERS"

(Serves 4)

At Les Sisters Restaurant in
Chatsworth, California, you can
specially order the popular seafood
creole without the seafood, but it
still contains chicken stock. This
version is lower in fat and tastes
remarkably like the "real" thing!

The dish takes about 25 minutes
to prepare and about an hour from
start to finish. If you have the space,
you can easily double this recipe and
freeze the leftovers; it reheats well.

2 cups quartered while or wild
mushrooms
2 teaspoons olive oil, divided
2 1/2 cups diced scallions
1 cup diced onions
2 1/2 cops diced celery
1 cup diced red bell peppers
1 1/2 cups diced green bell peppers
1 clove garlic, minced
1/2 cops diced carrots
2 cups chopped rotations, or one 28-ounce
can crushed tomatoes
2 cups homemade stock or store-bought
fat-free vegetable broth
1/4 cup red wine or, if you'd prefer not
to use alcohol, another 1/4 cup stock
or vegetable broth
1 1/2 teaspoons cumin
1 1/2 teaspoons paprika
1 teaspoon cayenne
2 bay leaves
1 1/2 teaspoons file
Salt and block pepper to taste

Saute mushrooms in 1 teaspoon of oil. Set aside. In a large stock pot, heat the remaining oil. Add scallions, onions, celery, and peppers. Saute 3-5 minutes.

Add the garlic and carrots; saute another 2-3 minutes. Pour in the tomatoes, broth, and wine. Add the cumin, paprika, cayenne, and bay leaves. Let simmer for 20-25 minutes.

Add file salt, and black pepper until flavors are prominent. Serve over saffron rice and with sweet cornbread.

Total calories per serving: 177 Carbohydrates: 32 grams Sodium: 338 milligrams

Fat: 4 grams Protein: 7 grams Fiber: 9 grams

KATE'S GUMBO Z'HERBES

(Serves 4)

Traditionally, gumbo z'herbes is
eaten on Good Friday and contains
as many greens as the cook
cares to prepare. My version only
calls for turnip greens, but if you
want to add collards, mustard,
spinach, or other greens to the
gumbo, so much the better! This
dish takes about 20 minutes to
prepare and about 45 minutes
from start to finish.

2 cups sliced okra
3 Tablespoons nonhydrogenated
vegan margarine or oil
3 Tablespoons floor
1 cup diced celery
1 cup diced bell peppers
2 cups diced onions
4 cups homemade stock
1/4 cap Gimme Lean or other vegan
sausage, torn into small pieces, or
1/4 cap rehydrated textured Vegetable
Protein (WP) In stock or water
1 cup turnip greens, shredded
2 Tablespoons Basic Cajun Seasoning
(page 19)
Salt and pepper to taste
4 cups cooked long-grain white rice

Fry the okra (without using margarine or oil) in a non-stick skillet until edges are lightly browned. Set aside.

In a large non-stick skillet, melt the margarine or heat the oil over medium heat and whisk in the flour. Stir constantly for about 15 minutes until the roux is a golden color. Add celery, peppers, and onions, and saute until vegetables are softened and onions are clear. Pour in stock, and add the sausage or TVP pieces, turnip greens, and Basic Cajun Seasoning. Simmer for 20 minutes. Serve over rice.

Total calories per serving: 445 Carbohydrates: 78 grams Sodium: 508 milligrams