Vegan (Say what?!) Gumbo

May 13, 2023May 13, 20230 2
Vegan Gumbo recipe made with fresh vegetables and spices
in Vegan

Prep

20 min

Cook

40 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon canola oil
1 onion , chopped
2 green bell pepper , chopped
8 stalks celery , chopped
6 cloves garlic , minced
1/3 cup canola oil
1/2 cup all-purpose flour
1 cup vegetable broth
1 can diced tomatoes
1 cup vegetable broth
1 eggplant , peeled and chopped
6 cups chopped okra
1 can red beans , drained and rinsed
2 teaspoons salt
2 teaspoons dried thyme
1 teaspoon dried basil
1 teaspoon gumbo file powder
1 1/2 teaspoons cayenne pepper
1 1/2 teaspoons ground black pepper
1/2 teaspoon paprika
1/4 teaspoon ground cumin
1/4 teaspoon liquid smoke flavoring
2 bay leaves
4 cups vegetable broth , divided

Nutrision Information

Servings Per Recipe
6
Calories
448
Sugar
7g
Fat
25g
Gumbo is a creole dish that originated in Louisiana. Traditionally made with meat and seafood, this vegan version of Gumbo is a great option for those following a vegan or vegetarian lifestyle. This dish is packed with fresh vegetables such as okra, eggplant, and bell pepper, and is a great source of essential nutrients. The addition of spices such as thyme, cayenne pepper, and paprika give the dish a unique flavor that’s perfect for people who love a bit of heat. The roux is the star of the show, which gives Gumbo its thick, creamy texture. Serve it with rice, crusty bread, or alone for a delicious and healthy meal.

Instructions

1.In a large pot, heat 1 tablespoon of canola oil over medium heat.
2.Add chopped onion, green bell pepper and celery. Sauté for 5 minutes or until vegetables are soft.
3.Add minced garlic and cook for an additional minute.
4.In a separate pot, heat 1/3 cup canola oil over medium heat, then add 1/2 cup all-purpose flour. Stir constantly for 15-20 minutes to make a roux - it should be a golden brown color.
5.Gradually add vegetable broth and stir until roux and broth are well mixed.
6.Add diced tomatoes, chopped eggplant, 6 cups of chopped okra, red beans, and 4 cups of vegetable broth to the pot containing sautéed vegetables. Stir to combine.
7.Add salt, thyme, basil, gumbo file powder, cayenne pepper, ground black pepper, paprika, cumin, liquid smoke flavoring, and bay leaves to the pot and stir to mix.
8.Finally, pour the roux mixture into the pot. Stir until everything is well combined.
9.Bring the pot to a simmer and cook for 30-40 minutes, stirring occasionally.

PROS

Vegan Gumbo is loaded with fresh veggies and spices.
It’s a great way to enjoy a flavorful dish that’s also healthy.
It’s a perfect recipe for vegans and vegetarians to give their own twist.

CONS

It takes almost 1 hour to cook, which may be a downside if you are short on time.
Additionally, the smell from cooking the roux can be overwhelming for some people.

HEALTH & BENEFITS

This recipe is full of nutrients and vitamins, making it a healthy dish.
Okra is high in antioxidants and fiber, which can improve heart health and digestion. Eggplant is a great source of vitamins and minerals while Red beans are high in protein and fiber, low in fat, and rich in vitamins and minerals.

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