If you are looking for simple vegetarian recipes, here is a hearty vegetarian gumbo recipe that you will love. Serve over brown rice.
Fat Tuesday is here, so, let us celebrate it vegetarian style.
There is so much to like about Fat Tuesday. The music, the dancing, the celebration and of course, the FOOD!
Many of the southern dishes for Mardi Gras are intricate and flavorful. I like converting them into hearty and easy vegetarian recipes.
Today, I convert the Louisiana gumbo into a vegetarian version.
If you were to search the internet right now, you would find millions of search results. There are so many variations to the vegetarian gumbo.
You could spend the next 20 years making all the recipes and still not make them all.
However, there is one thing that all these vegetarian gumbo recipes have in common
It is the mighty Okra.
Now, Okra is not a common ingredient in many recipes. However, when it comes to gumbo, Okra is the king of the soup!
I hear you asking me, “Can I use frozen okra in this recipe?”
The answer is YES!! Actually, its the frozen okra that really makes this vegetarian gumbo delicious! This is one of the few rare recipes where I recommend using frozen veggies over fresh veggies. In my ropa vieja, the okra must be fresh!
Bet you didn’t see that coming. If you are a regular visitor to my blog, you know that I ALWAYS recommend fresh over frozen.
This is the exception to the rule.
The main reason is that it is winter here in the United States. The okra that we get at this time of the year is generally very sticky and falls apart easily. It feels like something is missing, when I don’t see cut okra in a Cajun gumbo.
For this recipe, I decided to get frozen green beans too. Since this is a French-Cajun dish, I thought it was appropriate to go with the French cut green beans.
This gumbo is more like a vegetable soup recipe. However, it works better if you serve it over rice. It is truly a comfort food meal. Brown rice works amazingly well with vegetarian gumbo.
If you are ever at a loss for healthy vegan recipes, I suggest you try this recipe.
For other vegan and vegetarian Mardi Gras ideas, try my ovenbaked okra recipe or my tomato cobbler. I even made okra in a blanket and it was sooo good.
So, how to make Louisiana gumbo recipe for Vegetarians and vegan? Here is the recipe:
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- 1. Collect the ingredients
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- 2. chop the Squash, Bell Pepper, Onions and garlic
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- 3. To make the roux, add oil to a thick pan. Add the flour and continue stirring. Do not let it burn. When the flour is brown in color, add the flax seed meal and continue stirring for about 20 seconds
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- 4. Add the chopped vegetables and cook for about 10 minutes or until the vegetables are soft.
Vegetarian Gumbo in One-Pan
Vegetarian Gumbo made in One Pan
Ingredients
For the Roux
- ¼ cup flour
- 2 tsp sunflower oil
- 2 tsp flax seed meal (optional)
The Vegetables
- 1 cup red onions (finely chopped)
- 3 stalks celery (cut into ¼ inch pieces)
- 1 green bell pepper (cut into ¼ inch pieces)
- 1 yellow squash (cut into ¼ inch pieces)
- 3 cloves garlic (finely chopped)
- 2 cups okra (frozen)
- 2 cups French cut green beans (frozen)
- ½ cup corn (frozen)
- 1 can black eyed peas
- 1 can diced tomatoes
- 4 cups water set 1 cup aside
- 3 tsp tomato paste
- 4 tsp hot sauce (optional)
The Spices
- 3 tsp cayenne pepper
- 3 tsp cumin powder
- 2 tsp dried basil
- 2 tsp dried oregano
- 2 tsp dried parsley
- 2 tsp dried Rosemary
- 2 tsp black peppers (whole)
- 3 tsp salt
Instructions
- Take a large and heavy-bottom pan
- Heat it for 20 seconds at medium heat and then add the oil
- Add the flour
- Stir constantly to make sure that it doesn't burn. When the color of the roux is dark brown, add the flax seed meal
- Stir for another 45 seconds
- Add the 1 cup of water and mix well
- Add the Celery, onions, bell pepper and squash
- Turn the heat to high and let the vegetables cook well. Stir constantly.
- When the vegetables turn soft, add the remaining ingredients in the order listed above
- Add the spices also
- Stir well and then cover
- Turn the heat to low and let the vegetarian gumbo simmer on its on
- Stir occasionally to make sure that it is not sticking at the bottom
- Cook for about 45-50 minutes on low heat until the gumbo is thick
Kate says
I loved this recipe- thank you for sharing it!
I made a few minor changes to this- did not have okra, so used courgettes. And I used different veg- basically what I had in the house- (sweet potato, red bell peppers, red kidney and borlotti beans, as well as onions and celery).
I only used 2 tsp of cayenne and it was still pretty spicy (luckily I love spicy food!). I also added 1 tsp of smoked paprika which gave it a lovely smokey flavour.
Really full of flavours. Will definitely be making it again.
Cheyanne says
Made this last night! SUPER delicious! I added a couple carrots as well. My boyfriend’s mom is from Louisiana and he was not confident in the idea of vegetarian gumbo but he had thirds. Thanks for posting this! 🙂
Healing Tomato says
Thank you, Cheyanne! You are so sweet. I am so happy to hear that your boyfriend liked it. It is always nice to hear that.
Del's cooking twist says
Beautiful dish, just love it!
Healing Tomato says
Thank you, Del.
The Food Hunter says
this looks delicious and i love that you can use one pan to make it
Healing Tomato says
Thank you, Theresa.
lizzy says
I LOVEEEEE gumbo more than anything this recipe looks fabulous!
Healing Tomato says
Thank you, Lizzy
Michelle @ The Complete Savorist says
Utterly delicious!!!! So rich. I am not even tempted to add chicken or sausage, and that’s saying something!!!
Healing Tomato says
Thank you, Michelle
christine says
This looks delicious. Plus, I love the added bonus of it being a one pot meal!
Healing Tomato says
Thank you, Christine.
Joy @ Joy Love Food says
Oh yum, I love gumbo! Your vegetarian version sounds wonderful!
Healing Tomato says
Thank you, Joy
Lori Who Needs A Cape? says
Mmmm, I’ll take a serving please!!!!
Healing Tomato says
Thank you, Lori
Joanne/WineLady Cooks says
Your vegetarian gumbo is delicious, so easy and comforting.
Healing Tomato says
Thank you, Joanne
Brandy M. says
I love one pan meals! They make clean up so nice. Your Gumbo looks delicious and reminds me we have not had it for a long time.
Healing Tomato says
Thank you, Brandy
[email protected] says
I have to admit I’ve never tried gumbo, but this recipe would be a delicious place to start.
Healing Tomato says
Thank you, Janette
Linda (Meal Planning Maven) says
Your gumbo looks incredible and a must-try for me very soon!
Healing Tomato says
Thank you, Linda
Nicole Neverman says
This gumbo sounds really delicious! What a fantastic combination of beautiful veges. I could really dig right into that bowl 🙂
Healing Tomato says
Thank you, Nicole.
Patricia @ Grab a Plate says
I love the “mighty okra!” This gumbo looks amazing – so rich in color and so many wonderful ingredients! Let the Good Times Roll!
Healing Tomato says
Thank you, Patricia. The Okra is mighty.
Debra says
this looks so rich and flavorful! Can’t wait to give it a try!!!
Healing Tomato says
Thank you, Debra.