Vegetarian Gumbo

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. Source: EatingWell.com, December 2019

Robin Bashinsky

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Recipe Summary

Active:

30 mins

Total:

30 mins

Servings:

10

Nutrition Profile:

 

Dairy-Free

Nut-Free

Healthy Immunity

Low-Calorie

Vegetarian

Egg Free

Soy-Free

High Fiber

Vegan

Directions

Instructions Checklist

• Step 1
  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.

Nutrition Facts

Serving Size: 2 Cups Soup & About 1/2 Cup Rice Each

Per Serving:

322 calories; 9.3 g total fat; 1.4 g saturated fat; 640 mg sodium. 857 mg potassium; 52.6 g carbohydrates; 10.4 g fiber; 9 g sugar; 8.8 g protein; 5589 IU vitamin a iu; 71 mg vitamin c; 89 mcg folate; 137 mg calcium; 3 mg iron; 105 mg magnesium; 1 mg thiamin;

Exchanges: 

2 1/2 Starch, 2 Vegetable, 1 1/2 Fat, 1/2 Lean Protein