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
10 servings


  • 1 tablespoon canola oil

  • 1 onion, chopped

  • 2 green bell pepper, chopped

  • 8 stalks celery, chopped

  • 6 cloves garlic, minced

  • cup canola oil

  • ½ cup all-purpose flour

  • 1 cup vegetable broth

  • 1 (14.5 ounce) can diced tomatoes

  • 1 cup vegetable broth

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

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

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

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

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

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

  7. Stir in the vegetable mixture and tomatoes.

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

  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.

  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 Fat 10g 13%
Saturated Fat 1g 4%
Sodium 949mg 41%
Total Carbohydrate 27g 10%
Dietary Fiber 8g 29%
Total Sugars 7g
Protein 6g
Vitamin C 40mg 198%
Calcium 124mg 10%
Iron 3mg 16%
Potassium 539mg 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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