Veggie Gumbo


Veggie Gumbo
Prep time: 
Cook time: 
Total time: 
Serves: 8
  • 2 tablespoons canola oil
  • 4 tablespoons all-purpose flour
  • 1 large yellow onion, chopped
  • 1 large green bell pepper, chopped
  • 2 stalks celery, chopped
  • 8 ounces brown mushrooms, sliced
  • 3 tablespoons garlic, chopped
  • 4 cups low-sodium vegetable broth
  • 6 ounces vegetarian spicy sausage
  • 1 (14.5-ounce) can low-sodium diced tomatoes, with juice
  • 1 cup okra (fresh or thawed frozen), chopped
  • ½ cup roasted red pepper
  • 1½ teaspoons Cajun seasoning
  • Black pepper, to taste
  • 4 green onions, chopped
  • ¼ cup fresh parsley, chopped
  • Hot sauce, for serving
  1. Heat oil in a heavy skillet (preferably cast-iron) over medium heat.
  2. Add flour and cook, stirring frequently, until flour turns golden-brown and smells toasty, about 5 minutes.
  3. Add onion, bell pepper, celery, mushrooms and garlic; cook, stirring, until vegetables are softened, about 2 minutes.
  4. Add broth, tomatoes, sausage, okra, roasted red peppers, Cajun seasoning and pepper to taste.
  5. Bring to a boil. Reduce heat and simmer, stirring occasionally, until gumbo begins to thicken and the flavors are blended, about 20 minutes.
  6. Stir in the green onions and parsley.
  7. Pass hot sauce at the table.
Nutrition Information
Serving size: 1 cup Calories: 140 Fat: 6 g Saturated fat: .5 g Trans fat: 0 Carbohydrates: 16 Sodium: 450 mg Fiber: 3 g Protein: 7 g Cholesterol: 0

 *Gumbo is traditionally served over rice. You might try whole grain (brown) rice or barley. This has not been accounted for in the nutritional information.

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