Vegan Gumbo

Contributed By: Terry Borden


Makes 6 Servings (serving size: 1 1/2 cup)
2 tbsp, plus 1/2 tsp extra virgin olive oil
3 cups fresh eggplant, do not peel, small dice
3 cups sweet onion, small dice
1 cup celery, small dice
3 cups (12-oz package) fresh white button mushrooms, sliced or wedge cut
2 tbsp fresh garlic, finely chop
10 oz frozen cut okra, thawed under hot water
1 cup green pepper, small dice
2 cups zucchini, small dice
1/4 tsp black pepper, coarsely ground
1 1/2 tsp salt
3 1/2 cups (28 oz can) crushed tomatoes
2 cups vegetable stock or 2 cups water plus 2 tsp vegetable base concentrate
1 tbsp vegan Worcestershire sauce
1 tbsp filé powder
1/4 tsp dried thyme leaf
1 tsp hot pepper sauce
1/4 cup toasted 100% whole wheat flour
1/4 cup water


Coat the bottom of a baking sheet with 1/2 teaspoon of extra virgin olive oil. Evenly
spread out the diced eggplant on the pan and bake in a 400°F oven for 20 minutes. Remove and reserve.
In a cook pot, add 1 tablespoon extra virgin olive oil and diced onion, and sauté on low heat until golden. Add celery and mushrooms, and sauté on medium-low heat until mushrooms become tender, about 5 minutes. Push vegetables to the side; add the remaining 1 tablespoon of oil with the 2 tablespoons of garlic in an open area, spread and sauté until garlic just begins to turn a light golden color. Immediately add okra, green peppers, zucchini, eggplant, salt and pepper. Stir well and sauté 3 minutes. Add crushed tomato, vegetable stock, Worcestershire, filé, thyme, hot pepper sauce and bring to a simmer. Combine flour and water, stir with spatula to make smooth, lump-free slurry. Add slurry to gumbo bring to simmer for 5 minutes
– serve with cooked brown rice or whole grains.

Helpful Hints:

Add this vegan gumbo to the top of your Meatless Monday recipe list. As indicated in the recipe name, the dish contains ingredients that are derived from plants only, but it can be enjoyed by herbivores and carnivores alike.
If you are trying to adopt a healthier lifestyle, consider adding healthy recipes like these to your dinner routine. Studies showthat consuming a vegan diet is associated with lower systolic and diastolic blood pressure. Choosing foods that are high in fiber and low in sodium, such as this gumbo, is also linked to healthier blood pressure levels. Try this vegan recipe and explore the health benefits that result from a plant-based diet approach.
Nutritional Information per Serving:
Calories: 140
Sodium: 570mg
Sugars: 9g
Cholesterol: 0mg
Saturated Fat: 0.5g
Fiber: 6g
Protein: 5g
Carbohydrate: 24g

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