• Prep Time:
  • Cooking Time:
  • Serves: 9 Servings

Tofu Gumbo

  • Recipe Submitted by on

Category: Vegetarian, Main Dish

 Ingredients List

  • 2 c Onions, yellow; diced
  • 2 c Vegetable stock
  • 1 1/2 c Italian tomatoes, canned;
  • -crushed
  • 1/2 c Carrots; sliced 1/4" thick
  • 4 c Okra; sliced 1/4" thick
  • 1 c Red bell peppers; diced
  • 1 c Green bell peppers; diced
  • 1 c Yellow squash; sliced
  • 1/2 c Corn kernels, fresh
  • 6 Garlic cloves; peeled,sliced
  • 1 tb Cajun Spice
  • 1 ts Paprika
  • 1/2 ts Funugreek
  • 1/4 ts Red pepper flakes
  • 10 oz Tofu; pressed, cubed
  • Salt and pepper


In a large saucepan, combine the onions vegetable stock, tomatoes, carrots
and celery. Bring to a boil and simmer for 10 minutes.

Add the okra, red and green bell peppers, yellow swquahs, corn, garlic,
Cajun Spice, paprika, fenugreek and red pepper flakes. Continue simmering
for another 10 mintues. Add the tofu and simmer an addtional 10 minutes.
Season to taste with pepper and salt.Serve hot.

Serving size=1 cup 116 calories 2.3 g fat 0 mg chol 152 mg sod w/o added

Eat More, Weigh Less, by Dean Ornish, M.D./MM by DEEANNE

 Share this Recipe

Recipes by Course

Recipes by Main Ingredient

Recipes by Cuisine

Recipes by Preparation

Recipes by Occasion

Recipes by Dietary

Sign Up and Create a Cookbook Today!

Please Sign in to your Account or Sign up if you are new user.

Who loves our Healthy Recipes?