Burgoo
1 tablespoon vegetable oil
1 Onion (about 160g)
3 ribs celery (abut 85g)
1 green pepper (about 120g)
1 carrot (about 70g)
1/4 head pointed cabbage (about 100g)
1 potato (about 175)
1 can (400g) chopped tomatoes in tomato juice
1 pints vegetable stock
175g Quorn chicken style pieces
1 tablespoon Lea & Perrins Worcestershire sauce
1 tablespoon tomato puree
1 teaspoon thyme leaves
1 tablespoon paprika
1 bay leaf
100g dried lima beans, soaked overnight and boiled for 45 minutes
130g okra, cut into 1/2" pieces
1 can corn (about 250g)
small handful fresh parsley, chopped
Put the oil in a pot and add the onions, celery, green pepper, carrot & cabbage. Mix well, cover & cook over low heat for about 15 minutes.
Add the potato, canned tomatoes, stock, Quorn, tomato puree, thyme, paprika, bay leaf and lima beans. replace cover and simmer for another 15 minutes.
Add the corn and okra and simmer until the okra is cooked, about another 15 minutes. Stir in the parsley & serve.
Makes 4 servings.
Nutrition Data per serving
Calories (kcal) 276.7
Carbohydrate (g) 37.7
Protein (g) 18.3
Fat (g) 6.5
Fibre (g) 17.0
Burgoo is a traditional Kentucky stew. This is my version, which is not authentic because it is meatless. But it is a good use of okra!
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