Vegetarian Louisiana Gumbo Recipes

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VEGETARIAN GUMBO



Vegetarian Gumbo image

This Vegetarian Gumbo is so smoky and flavorful, you'll never miss the meat and vegetables.

Provided by Christin Mahrlig

Categories     Soup

Time 1h5m

Number Of Ingredients 26

3 tablespoons vegetable oil
3 tablespoons all-purpose flour
1 medium tomato, (chopped)
1 1/2 cups chopped onion
6 cloves garlic, (minced)
1 tablespoon vegetarian Worcestershire sauce
2 tablespoons Creole mustard
1 1/2 teaspoons liquid smoke
1 tablespoon apple cider vinegar
1/2 teaspoon hot sauce
1 teaspoon soy sauce
1 teaspoon dried thyme
1 teaspoon red pepper flakes
1 tablespoon smoked paprika
1/4 teaspoon nutmeg
1 teaspoon dried oregano
1 quart vegetable stock or broth
4 cups sliced okra
1 (16-ounce) can red beans, (drained and rinsed)
8 cremini mushrooms (quartered)
1 1/2 cups diced zucchini (1 medium)
1 1/2 cups diced green pepper (1 large)
1 1/2 cups diced red bell pepper (1 large)
1 cup thinly sliced celery
4 cups cooked jasmine rice
1/2 cups sliced green onion

Steps:

  • Place vegetable oil and flour in a Dutch Oven with a heavy bottom. I like to use a cast iron Dutch oven. Turn the heat on medium and whisk continuously until mixture becomes fragrant. This should take about 5 minutes.
  • Turn heat to low or medium-low depending on the size and heat your burner gives off. Continue to whisk continuously (it's alright to stop for a few seconds here and there, but not for any length of time) until roux becomes a dark caramel color, like the color of an old penny. This could take 20 to 25 minutes.
  • Remove Dutch oven from heat.
  • In a food processor, process tomato, onion, garlic, Worcestershire sauce, mustard, liquid smoke, vinegar, hot sauce, soy sauce, thyme, red pepper flakes, paprika, nutmeg, and oregano until mixture is smooth.
  • Place Dutch oven with roux over medium-high heat and add tomato/onion puree. Stir to mix together. Continue to cook until most of liquid has evaporated.
  • Add vegetable stock and stir. Bring to a simmer.
  • Add beans, mushrooms, zucchini, green and red pepper, and celery and simmer for 15 to 20 minutes.
  • Serve with rice and green onions.

Nutrition Facts : Calories 245 kcal, ServingSize 1 serving

VEGETARIAN GUMBO



Vegetarian Gumbo image

This flavorful vegan dinner is a veggie version of the Louisiana classic. It's chock-full of butternut squash, tomatoes, poblano peppers and okra, to name just a few. This vegetarian gumbo is a quick dinner packed with flavor and spice that's done in only 30 minutes. To make it a meal, serve it with cornbread drizzled with olive oil.

Provided by Robin Bashinsky

Categories     Healthy Butternut Squash Recipes

Time 30m

Number Of Ingredients 16

½ cup all-purpose flour
⅓ cup extra-virgin olive oil
1 small butternut squash, peeled, seeded and cubed (3/4- to 1-inch)
2 cups chopped yellow onions
2 cups chopped poblano peppers
1 cup chopped celery
8 cups low-sodium vegetable broth
1 (28 ounce) can whole plum tomatoes, drained and crushed
1 ¾ teaspoons salt
3 cups fresh okra, trimmed and sliced (3/4-inch)
3 cups chopped zucchini
2 (15 ounce) cans no-salt-added pinto beans, rinsed
2 tablespoons hot sauce
1 tablespoon red-wine vinegar
½ teaspoon ground pepper
4 cups cooked brown rice, warmed

Steps:

  • Whisk flour and oil in a 7-quart pot. Cook over medium heat, stirring frequently, until the mixture is deeply browned (the color of milk chocolate), 10 to 12 minutes. Add squash, onions, poblanos and celery; cook, stirring occasionally, until the vegetables are well coated and warmed through, about 5 minutes. Stir in broth, crushed tomatoes and salt; bring the mixture to a boil over high heat. Stir in okra; reduce heat to medium-high and simmer for 5 minutes. Stir in zucchini and beans; simmer until the squash is tender, about 5 minutes. Stir in hot sauce, vinegar and pepper. Serve over rice.

Nutrition Facts : Calories 321.9 calories, Carbohydrate 52.6 g, Fat 9.3 g, Fiber 10.4 g, Protein 8.8 g, SaturatedFat 1.4 g, Sodium 639.5 mg, Sugar 8.7 g

VEGETARIAN LOUISIANA GUMBO



Vegetarian Louisiana Gumbo image

Taken from Vegetarian Times, March 2003. Since this was first posted, we have made this and found it to be delicious! We didn't have as much okra as the recipe called for, but would recommed using the entire amount suggested as it is an important ingredient. We hope you enjoy it!!!

Provided by Dominick and Amanda

Categories     Gumbo

Time 35m

Yield 8 serving(s)

Number Of Ingredients 17

2 tablespoons olive oil
1 tablespoon instant minced garlic (not flakes)
2 tablespoons unbleached all-purpose flour
1 cup vegetable broth (or vegetarian chicken broth if you can find it)
1 teaspoon vegetarian worcestershire sauce
5 garlic cloves, minced
1 1/2 cups red onions, chopped
1 large green bell pepper, chopped
12 ounces fresh okra, sliced
1 (11 1/4 ounce) package vegetarian sausage links, cut into 1/2-inch long slices
1 (8 ounce) package chicken seitan strips
1/3 cup dry sherry
2 (14 1/2 ounce) cans stewed tomatoes
1 cup vegetable broth (or vegetarian chicken broth)
1 teaspoon dried thyme
1 teaspoon dried coriander
1/2 teaspoon hot pepper sauce (or more if you like it spicy)

Steps:

  • To make Roux: In medium-sized, heavy-gauge saucepan, heat oil and garlic over medium heat, about 1 minute. Avoid browning garlic. Whisk in flour and increase heat to medium-high. Whisk continuously, and when paste begins to darken, add broth and Worcestershire sauce. Continue to whisk as roux thickens, about 5 minutes. Remove from heat and set aside.
  • To make Gumbo: Spray 5-quart saucepan with nonstick cooking spray or wipe down with olive oil. Heat saucepan over medium-high heat and add garlic, onion, and pepper. Sauté 3 minutes, and add okra. Cook 5 minutes, and add vegetarian links and seitan. Cook mixture 8 minutes, stirring often. Add sherry.
  • Add ¾ cup broth to pan. Place tomatoes in food processor, and pulse to chop coarsely. Add tomatoes to broth. Whisk remaining ¼ cup broth into roux, and stir mixture into gumbo. Add thyme, coriander, and hot pepper sauce. Reduce heat to low. Cook for 10 minutes. Remove from heat, and serve.

Nutrition Facts : Calories 140.8, Fat 3.7, SaturatedFat 0.5, Sodium 261.2, Carbohydrate 17.5, Fiber 3.4, Sugar 7.6, Protein 2.7

VEGETARIAN GUMBO RECIPE BY TASTY



Vegetarian Gumbo Recipe by Tasty image

Here's what you need: olive oil, yellow onion, cremini mushroom, garlic, low sodium soy sauce, dried thyme, smoked paprika, dried oregano, cayenne pepper, vegan worcestershire sauce, liquid smoke, salt, pepper, cannellini bean, bread crumbs, vital wheat gluten, vegetable broth, all purpose flour, celery, okra, green bell pepper, tomato, red kidney bean, brown rice, fresh parsley

Provided by Rachel Gaewski

Categories     Dinner

Yield 5 servings

Number Of Ingredients 25

6 tablespoons olive oil, divided
1 cup yellow onion, diced and divided
10 oz cremini mushroom, finely chopped
6 cloves garlic, minced and divided
2 tablespoons low sodium soy sauce
2 teaspoons dried thyme, divided
2 teaspoons smoked paprika, divided
1 teaspoon dried oregano, divided
½ teaspoon cayenne pepper, divided
3 teaspoons vegan worcestershire sauce, divided
1 teaspoon liquid smoke, divided
½ teaspoon salt, plus more to taste, divided
¾ teaspoon pepper, divided
15 oz cannellini bean, 1 can, drained and rinsed
¾ cup bread crumbs
⅓ cup vital wheat gluten, or bread crumbs
3 ½ cups vegetable broth, plus 2 tablespoons, divided
3 tablespoons all purpose flour
1 stalk celery, diced
2 cups okra, sliced into 1/2-in (1 cm) rounds
1 green bell pepper, seeded and diced
1 ½ cups tomato, crushed
15 oz red kidney bean, 1 can, drained and rinsed
brown rice, cooked, for serving
fresh parsley, chopped, for serving

Steps:

  • In a large pot, heat 1 tablespoon of olive oil over medium heat. Once the oil begins to shimmer, add ½ cup (75g) diced onion and cook for 3-4 minutes, until semi-translucent.
  • Add the mushrooms and cook for 5 minutes, until most of the juices have evaporated.
  • Add 2 cloves of minced garlic, the soy sauce, 1 teaspoon thyme, 1 teaspoon paprika, ½ teaspoon oregano, ¼ teaspoon cayenne, 2 teaspoons vegan Worcestershire sauce, ½ teaspoon liquid smoke, ½ teaspoon salt, and ¼ teaspoon pepper and cook for another 4-5 minutes, until all of the liquid has evaporated and the spices are fragrant.
  • Add the cannellini beans to a medium bowl and mash until mostly smooth (a few lumps are okay). Then, add the mushroom mixture, bread crumbs, vital wheat gluten, and 2 tablespoons vegetable broth and mix well until combined. Use your hands to knead the mixture until cohesive, then begin to roll about a tablespoon at a time of the mixture into "meatballs".
  • In the same large pot, heat 3 tablespoons of olive oil over medium heat. Once the oil begins to shimmer, add the meatballs and cook for about 5 minutes on each side, until golden brown. Remove the meatballs from the pot and set aside.
  • Add the remaining 2 tablespoons of olive oil to the pot, along with the flour. Stir the roux continuously with a wooden spoon for about 3-4 minutes, until the consistency resembles wet sand.
  • Add the remaining ½ cup (75g) diced onion, the celery, and the okra to the pot and cook for 4-5 minutes, until the onion is semi-translucent.
  • Add the remaining 4 cloves of minced garlic and the green bell pepper and cook for another 3-4 minutes, until the garlic is fragrant.
  • Add the remaining teaspoon of vegan Worcestershire sauce, ½ teaspoon liquid smoke, 1 teaspoon thyme, ½ teaspoon oregano, 1 teaspoon paprika, ¼ teaspoon cayenne, and ½ teaspoon pepper and cook for 4 more minutes, until the spices are fragrant.
  • Add the crushed tomatoes and stir until combined. Then, add the red beans and add the remaining 3½ cups (840ml) vegetable broth and stir until well combined. Simmer on low heat for 30 minutes, stirring from time to time, until the gumbo has thickened.
  • Season with salt to taste. Then, add the meatballs and stir to incorporate.
  • Serve over rice and garnish with parsley.
  • Enjoy!

Nutrition Facts : Calories 1090 calories, Carbohydrate 113 grams, Fat 76 grams, Fiber 17 grams, Protein 31 grams, Sugar 16 grams

VEGETARIAN GUMBO



Vegetarian Gumbo image

No one will miss the meat in this satisfying stew (it's also vegan!). It starts with a roux and the holy trinity of onion, celery, and bell pepper, then calls for both fresh ingredients (okra and yellow squash) and canned (tomatoes and black-eyed peas).

Provided by Martha Stewart

Categories     Food & Cooking     Lunch Recipes

Time 1h15m

Number Of Ingredients 13

2 tablespoons safflower oil
2 tablespoons unbleached all-purpose flour
1 small onion, cut into 1/4-inch pieces (1 1/2 cups)
2 celery stalks, cut into 1/4-inch pieces (1 cup)
1 orange or red bell pepper, cut into 1/2-inch pieces (1 cup)
Kosher salt
1 can (14 ounces) diced tomatoes, drained
1 1/2 teaspoons Creole seasoning, such as Tony Chachere's
4 cups vegetable broth
8 ounces okra, cut into 1/4-inch rounds (2 cups)
1 yellow squash, quartered lengthwise and chopped (2 cups)
1 can (14 ounces) black-eyed peas, rinsed and drained
Steamed white rice and sliced scallions, for serving

Steps:

  • In a medium pot, whisk together oil and flour to combine. Cook over medium heat, whisking frequently, until mixture is the color of butterscotch, about 10 minutes.
  • Add onion, celery, and bell pepper. Season with salt and cook, stirring, until vegetables soften, about 8 minutes. Add tomatoes and Creole seasoning; cook until fragrant, 1 to 2 minutes more.
  • Stir in broth, okra, squash, and peas. Bring to a boil, then reduce heat to medium-low and simmer, stirring occasionally, until vegetables are tender, about 30 minutes. Serve over rice, sprinkled with scallions.

QUICK VEGETARIAN GUMBO



Quick Vegetarian Gumbo image

I love gumbo, but always end up picking it all apart because I don't like the meats that are typically included. This one is vegetarian and surprisingly easy! For the sausage links, I prefer boca and morningstar farms products. Serve with hot sauce on the side. -- discovered on Whole Foods' website.

Provided by Atiekay

Categories     Gumbo

Time 45m

Yield 4 serving(s)

Number Of Ingredients 9

2 tablespoons extra virgin olive oil
2 garlic cloves, peeled and sliced
1 (12 ounce) package frozen bell peppers (I prefer multi-colored strips)
1 (28 ounce) can diced tomatoes, NOT drained
1 (15 ounce) can red kidney beans, drained
1 tablespoon cajun spices (I buy a blackened variety)
8 ounces vegetarian sausage links, cut into 1-inch slices
3/4 cup rice (white or quick cooking brown)
8 ounces frozen cut okra

Steps:

  • Heat oil over med. heat in a large pot until warm.
  • Add garlic and saute briefly.
  • Add peppers, stir well.
  • Cook another 4 min, then add tomatoes, beans, seasoning, and sausage.
  • Bring to a boil (you may need to add 1/2-1c. water now) and add rice.
  • Cover and simmer 15 minute.
  • Add okra and simmer another 10 minute or until rice is cooked.
  • Serve with hot sauce on the side.

Nutrition Facts : Calories 414.2, Fat 8.1, SaturatedFat 1.2, Sodium 439.5, Carbohydrate 73.8, Fiber 13.8, Sugar 9.4, Protein 15.2

VEGETARIAN GUMBO



Vegetarian Gumbo image

This meatless gumbo has a distinct Louisiana flavor, thanks to the roux, Creole seasoning and the "holy trinity" of Creole cooking (onion, celery, bell pepper). Gumbo is traditionally made with a variety of smoked meats and seafood, but this version gets an added bit of smokiness from an optional splash of liquid smoke. Here, the okra is roasted in the oven before being added to the pot, which eliminates the gooey-ness. There is also no skimping on vegetables in this gumbo, and the red lentils thicken it while adding protein. Serving this gumbo over white rice helps make it a complete meal.

Provided by Vallery Lomas

Categories     dinner, soups and stews, main course

Time 50m

Yield 4 servings

Number Of Ingredients 17

1 (10- to 16-ounce) bag frozen sliced okra
Kosher salt and black pepper
5 tablespoons unsalted butter or vegetable oil
1/4 cup all-purpose flour
1 tablespoon extra-virgin olive oil
1 yellow onion, diced
2 celery ribs, thinly sliced
1/2 green bell pepper, diced
3 garlic cloves, minced
1 teaspoon Creole seasoning, plus more to taste
1 teaspoon Old Bay seasoning
1 (14-ounce) can diced tomatoes with their juices
3 cups vegetable or chicken stock, plus more as needed
1/2 cup red lentils
1 tablespoon hot sauce, plus more to taste
2 teaspoons liquid smoke (optional)
Cooked white rice or quinoa, for serving

Steps:

  • Heat oven to 400 degrees. Place the frozen okra in a single layer on a parchment-lined baking sheet, breaking up any large clumps, and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Roast, until cooked through and just starting to brown, about 15 to 20 minutes.
  • As okra roasts, prepare the roux: Melt the butter in a cast-iron skillet or Dutch oven over medium heat. (Either vessel will help evenly distribute the heat for a better roux.) If using vegetable oil, simply heat over medium. Using a heatproof rubber spatula or wooden spoon, mix the flour into the fat. Stir continuously, making sure to scrape the bottom of the pot so the roux does not burn (a burned roux cannot be saved), until the roux transforms from pale to peanut butter to a rich cinnamon color, about 7 minutes. Remove the roux from the heat and set aside. (Pull the pot from the heat just as the desired color is reached; the retained heat will continue to cook the roux slightly.)
  • Add the olive oil to a large skillet over medium heat. Add the onion and cook until softened, stirring occasionally, about 5 minutes. Add the celery and bell pepper, and cook until softened, another 5 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Lastly, add the Creole and Old Bay seasonings, and stir so that they coat the vegetables and are lightly toasted, about 1 minute.
  • Stir in the diced tomatoes, stock and lentils. Bring the ingredients to a boil, then reduce the heat to a light simmer. Cover and allow the lentils to cook undisturbed for 15 minutes. (Add more water or stock if needed.)
  • Add the okra and cook uncovered until softened, another 5 minutes. Stir in the hot sauce, and the liquid smoke, if using. Give the cooled roux a good stir and add it to the pot, making sure to mix it in thoroughly, then simmer for 2 to 3 minutes. Taste and adjust the seasoning by adding salt, pepper, creole seasoning or hot sauce, if desired. Serve warm over white rice or quinoa.

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From cultured.guru


VEGETARIAN GUMBO - THERESCIPES.INFO
Gumbo is a staple of New Orleans cuisine, and with this recipe, even vegetarians and vegans can enjoy this classic dish. Like traditional gumbo, this vegetarian version includes the requisite celery, onions, bell peppers, tomatoes, and okra, making this a Creole-style or Louisiana vegetarian gumbo rather than a Cajun one (which omits the tomatoes).
From therecipes.info


VEGAN LOUISIANA GUMBO WITH OKRA AND ZUCCHINI RECIPE - THE …
2022-01-20 Allow this mixture to cook for about 5 minutes. Next, carefully add the water and vegetable broth and bring the mixture to a low simmer, then add the tomatoes, sliced okra, sliced zucchini, thyme, filé powder, salt, pepper, and Tabasco, stirring to combine. Cover the pot partially and cook for 30 minutes, stirring occasionally.
From thespruceeats.com


VEGAN GUMBO RECIPE WITH OKRA AND LENTILS | GLUTEN-FREE
2019-01-24 Heat oil in a pot over medium heat and add the chopped onion, celery, bell pepper, and mushrooms. Cook for 5 minutes, then add garlic and cook for 2 more minutes. Add the spices, the lentils, and broth and bring the mixture to a boil. Now add the bay leaves and cook the vegan Gumbo with a lid on for about 15 minutes.
From elavegan.com


VEGAN GUMBO - LOVING IT VEGAN
2019-08-17 Add the vegetable stock and stir in. Add frozen veg, cauliflower florets, mushrooms, garlic, cajun seasoning, liquid smoke and a bay leaf. Stir this in. Add the chopped tomatoes and kidney beans and stir in. Bring it all to a simmer, cover the pot and leave it to simmer until everything is cooked and fragrant.
From lovingitvegan.com


OKRA GUMBO RECIPE VEGAN - FOOD NEWS
Put the sausage back into the pot along with the tomato paste, bay leaf, thyme, and cayenne pepper. Bring the gumbo to a boil. Then turn the heat down to a simmer and cook uncovered for about 45 minutes on low heat. Then add the okra, red beans, vinegar, and vegan Worcestershire sauce to the gumbo.
From foodnewsnews.com


LOUISIANA VEGETABLE GUMBO | PETA
2-3 cups hot, cooked long-grain rice. • Heat the oil in a large saucepan over medium heat. Add the onion, bell pepper, celery, and garlic, cover, and cook, stirring a few times, until softened, about 5 minutes. Add the stock, tomatoes, okra, zucchini, thyme, filé powder, salt, pepper, and Tabasco sauce. Simmer, partially covered, over low ...
From peta.org


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