Spicy Cajun Gumbo

A Healthy Meatless Version of a Traditional Recipe

Today it snowed in our little town of Boulder, Colorado! It was so beautiful outside, we just had to be in it. So, we took our puppy out to frolic like the mad man that he is. Yet, after a bit of running around in the cold, I was craving something warm and hearty. Aha, vegan gumbo! Has anyone ever had meatless gumbo? If you haven't you sure are missing out! I made this for the first time last year and realized that I have not put the recipe on my blog to share with all of you lovely people! I can't believe I have been depriving you all for so long! So, at last, the recipe is here and ready to be passed along (and eaten)! Yum.

What makes this recipe so amazing?

  • Hearty
  • Full of Vegetables
  • Traditional Gumbo Flavors
  • Dairy-Free, Gluten-Free, and Vegan
  • Great for Cold Weather

The recipe takes under an hour to prepare, and is super filling! Please try it out and let me know what you think. 🙂

 

Spicy Cajun Gumbo
Serves 6
This spicy cajun gumbo is meat free, full of hearty vegetables, and bursting with flavor.
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
223 calories
25 g
19 g
10 g
11 g
4 g
351 g
1902 g
5 g
0 g
5 g
Nutrition Facts
Serving Size
351g
Servings
6
Amount Per Serving
Calories 223
Calories from Fat 86
% Daily Value *
Total Fat 10g
15%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 19mg
6%
Sodium 1902mg
79%
Total Carbohydrates 25g
8%
Dietary Fiber 8g
33%
Sugars 5g
Protein 11g
Vitamin A
81%
Vitamin C
65%
Calcium
11%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Vegan Roux
  1. 1 tbsp butter, vegan
  2. 2 tbsp flour, gluten-free
  3. 1 tbsp vegetable broth
Vegan Gumbo
  1. 6 cloves of garlic, finely minced
  2. 1 cup celery, chopped (~4 large stalks)
  3. 2 carrots, diced into rounds
  4. 1.5 cups button mushrooms, chopped
  5. 1 green bell pepper, chopped
  6. 2 cups frozen or fresh okra, cut into rings
  7. 1 cup pureed tomatoes
  8. 28oz can kidney beans + bean juice (do not drain)
  9. 1tsp of the adobo sauce + 1/2 chipotle chili, thinly chopped
  10. 2 tbsp tamari
  11. 2 cups vegetable broth + 1/4 cup for sauteeing
  12. 1 tbsp sage, dried
  13. 2 tsp thyme, dried
  14. 1 tbsp Cajun seasoning (cut in half for less spice)
  15. 1.5 tsp salt, or to taste
  16. 2 links vegan sausage (optional)
Instructions
  1. MAKING THE ROUX: In a large pot, melt 1 tbsp of vegan butter (the pot will be used for the gumbo later). While melting, combing the gluten-free flour (I used Bobs Red Mill GF 1 to 1) and vegetable broth together and then pour in the butter once melted. The uncooked roux should be thick. Place the roux back into the pot, and cook until it is a few shades darker. Flipping often to ensure both sides are heated. This should take about 5-7 minutes. Remove immediately when done and set aside.
  2. VEGETABLE PREP: While the roux is cooking, you can begin chopping your vegetables; garlic, celery, bell pepper, carrots, mushrooms, and okra (if not using frozen).
  3. SAUTEE VEGETABLES: When the roux is done cooking and has been removed from the pot, and the vegetables have been chopped, using the pot that was used for the roux, add the celery, carrots, and mushrooms, along with 1/4 cup of vegetable broth. Cook for 3-4 minutes until the carrots begin to soften. Add garlic, and sautee for 1 more minute.
  4. COMPLETING THE GUMBO: Add the rest of the ingredients; bell peppers, okra, tomato puree, kidney beans (with bean juice), adobo sauce + 1/2 chipotle chili (chopped), tamari, two cups of vegetable broth, and then all of the spices. Mix well. Take out a cup of the liquid and pour into the bowl with the roux. Mix well trying to break up the roux as much as possible (it doesnt have to be completely dissolved at this point). Pour the liquid and roux back into the pot of gumbo. Add vegan sausage if you so choose at this time as well. Now bring the gumbo to a boil and then simmer for 10 minutes. Serve and enjoy!
Adapted from Holy Cow Vegan
beta
calories
223
fat
10g
protein
11g
carbs
25g
more
Adapted from Holy Cow Vegan
Happy Body Kitchen http://happybodykitchen.com/
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About the author

Sommer Chaka is a certified holistic nutritionist. She believes that by consuming a whole foods plant based diet, you can prevent, cure, and even reverse some of our most deadly diseases like cancer and heart disease.

She has a passion for food and helps teach others how to create flavor-packed meals that are quick and simple. Allowing you to create a happy healthy lifestyle and reach your goals.

She is available for consultations. Contact her at (832) 414-6362.

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