Vegan (Say What?!) Gumbo

Vegan (Say What?!) Gumbo

Gumbo (a West African word that means ‘okra’) is traditionally served over long-grain white rice, but feel free to health it up by using brown rice. I was challenged to come up with a vegan gumbo recipe that removed the meat, but kept similar consistency, texture, and that savory, spicy flavor. Laissez les bons temp rouler!

Prep Time:
30 mins
Cook Time:
2 hrs
Total Time:
2 hrs 30 mins
Yield:
10 servings
Servings:
10

Ingredients

  • 1 tablespoon canola oil
  • 1 onion, chopped
  • 2 green bell pepper, chopped
  • 8 stalks celery, chopped
  • 6 cloves garlic, minced
  • ½ cup all-purpose flour
  • 1 cup vegetable broth
  • 1 (14.5 ounce) can diced tomatoes
  • 1 eggplant, peeled and chopped
  • 6 cups chopped okra
  • 1 (15 ounce) can red beans, drained and rinsed
  • 2 teaspoons salt
  • 2 teaspoons dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoon gumbo file powder
  • 1 ½ teaspoons cayenne pepper
  • 1 ½ teaspoons ground black pepper
  • ½ teaspoon paprika
  • ¼ teaspoon ground cumin
  • ¼ teaspoon liquid smoke flavoring
  • 2 bay leaves
  • 4 cups vegetable broth, divided
  • 1/3 cup canola oil

Directions

Step 1
Heat 1 tablespoon canola oil in a skillet over medium high heat.

Step 2
Stir in the onion, bell peppers, celery, and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes.

Step 3
Transfer the vegetable mixture to a large bowl; set aside.

Step 4
Heat the remaining 1/3 cup canola oil in the same skillet over medium heat for about 30 seconds.

Step 5
Whisk in the flour, stirring constantly until the roux darkens and has a nutty scent, about 15 minutes.

Step 6
Reduce heat to low and pour in about one cup of vegetable broth, whisking constantly until the mixture is smooth.

Step 7
Stir in the vegetable mixture and tomatoes.

Step 8
Pour in about one more cup of vegetable broth, stirring to combine.

Step 9
Mix in the eggplant, okra, red beans, salt, thyme, basil, file powder, cayenne pepper, black pepper, paprika, cumin, liquid smoke, bay leaves, and remaining 4 cups of broth.

Step 10
Cover and continue to simmer for 1 1/2 hours, stirring occasionally.

Nutrition Facts (per serving)

211
Calories
10g
Fat
27g
Carbs
6g
Protein
Nutrition Facts
Servings Per Recipe 10
Calories 211
% Daily Value *
Total Fat10g 13%
Saturated Fat1g 4%
Sodium949mg 41%
Total Carbohydrate27g 10%
Dietary Fiber8g 29%
Total Sugars7g
Protein6g
Vitamin C40mg 198%
Calcium124mg 10%
Iron3mg 16%
Potassium539mg 11%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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source by allrecipe

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