Cajun Vegetable Gumbo

Dive into a bowl of hearty, flavor-packed *Cajun Vegetable Gumbo*—a vibrant Southern-inspired dish brimming with fresh, wholesome ingredients and bold spices. Perfect for vegetarians and vegans, this recipe features a rich, golden roux as its flavorful base, accentuated by a medley of colorful vegetables like zucchini, yellow squash, okra, and bell peppers. Infused with Cajun seasoning, smoked paprika, and a touch of thyme, every bite delivers a warm, smoky kick. Simmered to perfection in vegetable stock with juicy diced tomatoes, this gumbo is thick, comforting, and packed with nutrients. Serve it over fluffy white rice for a satisfying meal that’s easy to prepare in under an hour, making it the ultimate weeknight dinner or crowd-pleasing dish.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 3 tablespoons olive oil
• 3 tablespoons all-purpose flour
• 1 large yellow onion, diced
• 1 medium green bell pepper, diced
• 3 celery stalks, diced
• 4 cloves garlic, minced
• 2 cups okra, sliced
• 14.5 ounces canned diced tomatoes
• 6 cups vegetable stock
• 2 tablespoons Cajun seasoning
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 2 bay leaves
• 1 medium zucchini, diced
• 1 medium yellow squash, diced
• 1 cup frozen corn
• 1 cup frozen peas
• 2 tablespoons fresh parsley, chopped (optional, for garnish)
• 4 cups cooked white rice (optional, for serving)

Directions

Step 1

Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.

Step 2

Whisk in the all-purpose flour, stirring constantly to form a roux. Continue cooking and stirring for 8-10 minutes, or until the roux turns a deep golden brown color.

Step 3

Add the diced onion, green bell pepper, and celery to the roux. Stir well and cook for 5 minutes, or until the vegetables begin to soften.

Step 4

Stir in the minced garlic and sliced okra. Cook for 2 more minutes, ensuring the okra is well coated in the mixture.

Step 5

Pour in the canned diced tomatoes (including their juices) and vegetable stock. Stir to combine.

Step 6

Add the Cajun seasoning, smoked paprika, dried thyme, and bay leaves. Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 20 minutes.

Step 7

Add the diced zucchini, yellow squash, frozen corn, and frozen peas to the pot. Stir well and continue to simmer for an additional 15-20 minutes, or until the vegetables are tender.

Step 8

Remove and discard the bay leaves. Taste and adjust the seasoning with more Cajun seasoning or salt if needed.

Step 9

Ladle the gumbo into bowls, optionally topping with fresh parsley. Serve hot with cooked white rice on the side or in the bowl, if desired.

Nutrition Facts

Serving size	(4448.0g)

Amount per serving	% Daily Value*
Calories	2916.9

Total Fat 75.0g	0%
Saturated Fat 13.8g	0%
Polyunsaturated Fat 11.8g
Cholesterol 8.2mg	0%
Sodium 8174.6mg	0%
Total Carbohydrate 494.3g	0%
Dietary Fiber 71.6g	0%
Total Sugars 76.9g
Protein 85.1g	0%

Vitamin D 0IU	0%
Calcium 1059.7mg	0%
Iron 30.8mg	0%
Potassium 7932.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.6%

Protein: 11.4%

Carbs: 66.1%