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!
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)
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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