Vegetarian Louisiana Gumbo

Experience a taste of the South with this hearty and flavor-packed Vegetarian Louisiana Gumbo, a plant-based twist on the classic Creole dish. This recipe features a rich, nutty roux made from vegetable oil and flour, creating the base for a vibrant medley of fresh vegetables like okra, bell peppers, and celery. Protein-packed kidney beans and chickpeas add satisfying texture, while smoked paprika, thyme, and cayenne pepper infuse the dish with bold, smoky, and spicy flavors. Simmered in vegetable stock and served over fluffy white rice, this gumbo is perfect for a comforting dinner and is naturally vegan and gluten-free (with flour alternatives). Optional garnishes of fresh parsley and a splash of hot sauce bring it all together for an authentic Louisiana dining experience. Whether you’re a longtime gumbo fan or exploring it for the first time, this one-pot recipe is sure to impress!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 0.5 cup vegetable oil
• 0.5 cup all-purpose flour
• 1 large yellow onion, diced
• 1 large green bell pepper, diced
• 3 celery stalks, diced
• 4 garlic cloves, minced
• 1.5 cups okra, sliced
• 1 14-ounce can canned diced tomatoes
• 6 cups vegetable stock
• 1 15-ounce can canned kidney beans, drained and rinsed
• 1 15-ounce can canned chickpeas, drained and rinsed
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.25 teaspoon ground cayenne pepper
• 2 bay leaves
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 cups long-grain white rice, cooked
• 0.25 cup chopped parsley (optional, for garnish)
• 0 hot sauce (optional, for serving)

Directions

Step 1

In a large, heavy-bottomed pot, heat the vegetable oil over medium heat. Gradually whisk in the flour to create a roux. Cook the roux, stirring constantly, for about 10–15 minutes, or until it turns a deep amber-brown color. Be careful not to let it burn.

Step 2

Add the diced onion, bell pepper, and celery to the pot. Cook for about 5 minutes, stirring frequently, until the vegetables begin to soften.

Step 3

Stir in the minced garlic and sliced okra. Cook for another 3 minutes, stirring occasionally.

Step 4

Add the diced tomatoes (with their juices), vegetable stock, kidney beans, and chickpeas. Stir well to combine.

Step 5

Season the gumbo by adding smoked paprika, thyme, oregano, cayenne pepper, bay leaves, salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 30 minutes, stirring occasionally.

Step 6

Discard the bay leaves. Taste the gumbo and adjust the seasoning with additional salt, pepper, or cayenne, if needed.

Step 7

Serve the gumbo hot over a bed of cooked rice. Garnish with chopped parsley, if desired, and offer hot sauce on the side for added spice. Enjoy!

Nutrition Facts

Serving size	(4591.9g)

Amount per serving	% Daily Value*
Calories	4011.5

Total Fat 144.4g	0%
Saturated Fat 23.0g	0%
Polyunsaturated Fat 74.9g
Cholesterol 7.9mg	0%
Sodium 8375.9mg	0%
Total Carbohydrate 584.2g	0%
Dietary Fiber 93.4g	0%
Total Sugars 70.1g
Protein 118.9g	0%

Vitamin D 0IU	0%
Calcium 1182.9mg	0%
Iron 35.3mg	0%
Potassium 8280.3mg	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: 31.6%

Protein: 11.6%

Carbs: 56.8%