Bean and Okra Gumbo
Print Recipe
5 from 19 votes

Fat-Free Vegan Gumbo

This delicious, gluten-free vegan gumbo has no added fats, and it is packed with delicious beans, okra, mushrooms, thyme and sage. Serve with some brown-rice for a tasty and healthy meal. Soy-free, nut-free recipe.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Main Course/Curry
Cuisine: gluten-free, Louisiana, nut-free, Vegan
Keyword: Vegan Gumbo
Servings: 8 servings
Calories: 122kcal
Author: Vaishali ยท Holy Cow! Vegan Recipes

Ingredients

  • 2 tbsp brown rice flour
  • 1 large onion, finely diced
  • 6 cloves of garlic, finely minced
  • 1 green bell pepper, finely diced
  • 2 carrots, cut into rounds
  • 2 cups button mushrooms or crimini mushrooms, sliced
  • 2 cups frozen or fresh okra, cut into rings
  • 1 cup pureed tomatoes
  • 3 cups of canned red beans,, If using dry beans, start with 1 cup of beans, soak them overnight, then cook in a pot with enough water to cover the beans. Let the water come to a boil, lower the heat to simmer, cover the pot and then cook about 90 minutes to 2 hours, until the beans are tender. Add more water if the beans get dry., drained and rinsed.
  • 1 tbsp dry sage
  • 1 tbsp thyme
  • 1 tbsp Cajun seasoning
  • 1 chipotle chili, minced, with 1 tsp of the adobo sauce
  • 2 tbsp tamari
  • Water or vegetable stock
  • Salt and ground black pepper to taste

Instructions

  • Heat a large pot and add the brown rice flour. Roast, stirring constantly over medium-low heat, until the roux is a couple of shades darker. Remove immediately to a bowl.
  • In the same pot, add the onions, carrots and garlic along with a quarter cup of water or vegetable stock. Season with salt and pepper. Cook, stirring frequently, until the onions soften and the water has evaporated.
  • Add the tomatoes, bell peppers and mushrooms and cook, stirring, for another five minutes. Add the chipotle chili and adobo sauce, tamari, herbs and the Cajun seasoning and mix well.
  • Now add the beans and the okra and stir well to mix. Add the brown rice flour back to the pot and stir in. Add 2 cups of vegetable stock and allow the gumbo to come to a boil over medium-high heat. If the gumbo is too thick, add more water or stock. Lower the heat to a simmer and let everything cook for another 10 minutes.
  • Add more salt if needed. Turn off the heat. You can also throw in some vegan sausage if you like -- cut it into rounds. That would add a small amount of fat to the gumbo, but it would also send the protein content soaring higher.
  • Enjoy!

Nutrition

Calories: 122kcal | Carbohydrates: 23.6g | Protein: 7.1g | Fiber: 6g