Vegan Louisiana Gumbo With Okra and Zucchini Recipe

Name: Vegan Louisiana Gumbo With Okra and Zucchini
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 6
Ingredients: 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 (do not drain); 1 1/2 cups okra (sliced); 1 zucchini (sliced); 1 teaspoon thyme; 1 teaspoon filé powder; 1/2 teaspoon salt; Dash of black pepper (to taste); Dash of Tabasco sauce (to taste); 3 cups rice (pre-cooked)

Prep: 10 mins

Cook: 35 mins

Total: 45 mins

Servings: 6 servings

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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.

Nutrition Facts (per serving)
172	Calories
3g	Fat
33g	Carbs
5g	Protein

Nutrition Facts
Servings: 6
Amount per serving
Calories	172
% Daily Value*
Total Fat 3g	4%
Saturated Fat 0g	2%
Cholesterol 0mg	0%
Sodium 615mg	27%
Total Carbohydrate 33g	12%
Dietary Fiber 4g	14%
Total Sugars 6g
Protein 5g
Vitamin C 36mg	180%
Calcium 92mg	7%
Iron 2mg	11%
Potassium 440mg	9%
*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.