Vegan Gumbo
Vegan gumbo is a traditional Louisiana cajun stew made with various vegetables in a thick, slightly spicy tomato broth. Serve as a stew or add brown rice for added pleasure. And don't forget the oil-free vegan cornbread!
Servings: 8 servings
Calories: 222kcal
Ingredients
Vegan Gumbo
- 1 White Onion diced
- 3 cloves Garlic minced
- 1 cup Celery diced
- 1 Green Pepper diced
- 1 cup Carrots diced
- 1 cup Okra sliced (fresh or frozen)
- ½ head Cauliflower cut into florets
- 2 Tablespoons Flour gluten-free may be substituted
- 15 ounces Dark Kidney Beans
- 30 ounce Diced Tomatoes
- 8 ounces Tomato Sauce
- 3 cups Vegetable Broth
- 1 Tablespoon Vegan Worcestershire Sauce
- 1 Bay Leaf
- 1 Tablespoon Cajun Seasoning I like Slap Ya Mama Cajun Seasoning (Start with a teaspoon at a time and taste as you go)
- 3 cups cooked Brown rice or rice of choice (optional)
- ¼ cup Parsley garnish optional, chopped
- Vegan Cornbread optional
Instructions
- In a soup pot, saute the garlic, onions, and celery until the onions are translucent.
- Then, add 1 Tablespoon flour at a time, whisking it into the sweating vegetables. Cook for a few minutes, stirring/whisking the flour continuously to avoid burning the bottom of the pan.
- Now, add a small amount of vegetable broth, creating a paste-type substance on the vegetables.
- Add the remaining ingredients, except for the parsley.
- Stir to combine and bring the mixture to a boil.
- Once boiling, reduce the heat to medium-low and cook uncovered for 30 minutes.
- Prepare the rice according to the package instructions.
- I served with cornbread and a salad.
Notes
- Because my family likes their Gumbo on the spicy side, I use 1 Tablespoon cajun seasoning. But, again, I suggest beginning with a teaspoon and slowly elevating the spicy to meet your spicy comfort level.
- Another significant part of making vegan Gumbo is that it all happens in one pan, except for the rice.
- Generally, I make rice in my rice cooker on a Sunday, and we use it for various weekly recipes. I'm all about food prep and making life easier.
- So, brown rice for this vegan gumbo recipe is no exception.
- If you can't find fresh okra in the produce section, which is sometimes tricky, find it in the freezer section.
- If you don't like okra, skip it.
- I like using Souper Cubes for freezing soups and stews. Freeze the soup separately from the rice, or stir and freeze it.
Nutrition
Calories: 222kcal | Carbohydrates: 46g | Protein: 9g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 704mg | Potassium: 885mg | Fiber: 9g | Sugar: 8g | Vitamin A: 3901IU | Vitamin C: 50mg | Calcium: 102mg | Iron: 4mg