1 16-ounce package frozen gumbo vegetables (or mix together a comparable quantity of frozen okra, bell peppers, celery, and onions)
12 ounces fat-free tomato sauce (not spaghetti sauce, as the seasoning would be wrong)
1/4 teaspoon salt (if you use salt, as we do)
1/4 teaspoon celery seeds
1 teaspoon ground dried ancho chiles (substitute a good chile powder)
2 hefty squirts veggie worcestorshire sauce
fresh ground black pepper
1 large clove garlic, pressed or minced (we keep a bag of peeled garlic cloves in the freezer, extremely convenient--we peeled them ourselves, though--amazingly, a frozen clove presses quite nicely)
1 teaspoon oregano
We made this up, and have gradually been perfecting it.
Mix together all ingredients and microwave or simmer on the stovetop until the okra is tender: between 5 and 15 minutes. Serve over rice to soak up the sauce.