Vegetarian Gumbo

5.0

(2)

2 Reviews

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.

Robin Bashinsky

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jessica Ball, M.S., RD

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

10 servings

Nutrition Profile:

Nut-Free Dairy-Free Healthy Immunity Soy-Free High-Fiber Vegan Vegetarian Egg-Free Low-Calorie

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Ingredients

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

Directions

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.

Originally appeared: EatingWell.com, December 2019

Nutrition Facts (per serving)

322	Calories
9g	Fat
53g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 10
Serving Size 2 cups soup & about 1/2 cup rice each
Calories 322
% Daily Value *
Total Carbohydrate 53g	19%
Dietary Fiber 10g	37%
Total Sugars 9g
Protein 9g	18%
Total Fat 9g	12%
Saturated Fat 1g	7%
Vitamin A 5589IU	112%
Vitamin C 71mg	78%
Folate 89mcg	22%
Sodium 640mg	28%
Calcium 137mg	11%
Iron 3mg	18%
Magnesium 105mg	25%
Potassium 857mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Vegetarian Gumbo

Ingredients

Directions

Nutrition Facts (per serving)

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