|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 3g||4%|
|Saturated Fat 0g||2%|
|Total Carbohydrate 33g||12%|
|Dietary Fiber 4g||14%|
|Total Sugars 6g|
|Vitamin C 36mg||180%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
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). Gumbo isn't traditionally made vegetarian, so there's not really a wrong or a right way to make it.
The recipe does call for filé powder (made from the sassafras tree) for seasoning, and though it's difficult to find in mainstream grocery stores, there's not really a good substitute. You can omit it without too much trouble and just add a touch more thyme and salt, and maybe also a touch of something savory and neutral to add flavor (like garlic powder, celery seed, or a dash of a Creole seasoning blend if you have one).
If you need it to be gluten free, just be sure to use a gluten-free vegetable broth or substitute water instead.
1 tablespoon olive oil, or other neutral cooking oil
1 onion, diced
1 green bell pepper, diced
3 stalks celery, sliced
3 cloves garlic, minced
3 cups vegetable broth, or water
3 cups water
1 (14-ounce) can diced tomatoes, undrained
1 1/2 cups okra, sliced
1 medium zucchini, sliced
1 teaspoon thyme
1 teaspoon filé powder, optional
1/2 teaspoon salt
1 dash freshly ground black pepper
1 dash Tabasco sauce, to taste
3 cups cooked rice
Sauté the onion, bell pepper, celery, and garlic in olive oil over medium heat in the largest saucepan or soup pot you have. 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. Be careful not to overcook.
Serve generous portions of your vegetable gumbo over precooked plain steamed white or brown rice or even quinoa for a little protein boost.