nutritional information

Per Serving:

  • Calories: 216
  • Protein: 3
  • Total Fat: 14.5
  • Saturated Fat: 2
  • Carbohydrates: 21
  • Cholesterol: 0
  • Sodium: 309
  • Fiber: 6
  • Sugar: 8
Vegan

Vegetarian Gumbo

Vegetarian Gumbo

Serves 8

Here, the rich, dark roux of a Louisiana-style gumbo is laced with carrots, parsnips, okra, and green beans, but feel free to substitute any vegetables you have on hand.
  • ½ cup vegetable oil
  • ⅓ cup flour
  • 1 small onion, chopped (1 cup)
  • 1 small green bell pepper, chopped (1 cup)
  • 3 stalks celery, chopped (1 cup)
  • 1 28-oz. can diced tomatoes
  • 2 cups fresh or frozen green beans
  • 3 carrots, sliced (2 cups)
  • 1 parsnip, diced (1 cup)
  • 1 cup fresh or frozen sliced okra, optional
  • 1 Tbs. ground cumin
  • 1 Tbs. paprika
  • 1 Tbs. dried oregano
  • ¼ tsp. cayenne pepper

1. Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until roux turns a dark caramel color, stirring constantly.

2. Add onion, bell pepper, and celery, and cook 5 minutes, or until vegetables are softened. Stir in all remaining ingredients and 4 cups water. Season with salt and pepper. Reduce heat to medium-low, cover, and cook 40 minutes, or until carrots are tender. Serve over rice.

May 2008

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comments

Did not have a couple of veggies the recipe called for so I added a couple of others and it turn out great. Used quinoa instead of rice. So good!

CarmenC - 2012-01-04 14:01:05

I'm not a southerner and the only "authentic" gumbo I've had was in New Orleans. This one, being vegetarian, is quite different. I would use a) much less cumin, while I love that spice it is overwhelming in this recipe, b) try to find some replacement for the spicing of the sausage that was in the real thing. I used 1/2 the specified oil in the Roux and that still worked well, and used rice flour since I must eat gluten free. Next time I'll research the sausage spicing, add some dried textured soy protein, and see how that works out. Maybe use Chipotle instead of cayenne as well.

SteveP - 2012-01-15 11:48:51