1⁄3 C. whole wheat flour

1⁄3 C. olive oil

1 C. onion

3 cloves garlic

1 C. celery

1 C. green pepper

3 T. file powder

1 tsp. cayenne pepper

1 1⁄2 quarts vegetable stock

1 1⁄2 C. okra

1 C. tomatoes

1 T. each fresh oregano, basil ,thyme

1⁄2 lb seafood sausage, cooked and sliced (optional) – available at specialty markets

Salt and pepper to taste

8 oz brown rice

1 quart water

Salt to taste

 

Heat olive oil over medium-low heat and add flour. Stir into a paste and cook for several minutes until a rich nutty brown. This mixture is called a “roux.” Add diced onion, garlic, celery and green pepper to roux and cook for approximately 2-3 minutes, stirring constantly. Roux will cling to vegetables. Add seafood and cook for 2-3 minutes. Add file powder and cayenne powder. Add chicken stock and bring mixture to a simmer for ten minutes, stirring constantly. Add okra and tomatoes (and sausage if using) and cook for 2 minutes. Season to taste with salt. To make brown rice, bring rice, 1 quart of water, and salt to boil in an uncovered pot. Then reduce heat to low, cover, and simmer for approximately 45 minutes.