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Vegetarian Summer Gumbo

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This a great summer gumbo recipe which could easily be adapted for meat lovers. I tweaked a recipe I found in a great magazine called “Farmers’ Market Cookbook”, which uses a lot of great summer Farmers ingredients. I also added some protein in the form of tempeh (fermented soy), but some spicy vegetarian sausage would be even better. For those with allergies or sensitivities, check labels for ingredients to tempeh and sausage carefully. Many of the vegetarian sausages for example have soy and/or wheat. I have written this it as very mildly spiced gumbo, for little tasters. It can definitely be “kicked up” for spicy food lovers. Serve this over some white or brown rice and it’s a complete meal.

Ingredients

Food
Amt
Units
Prep
Notes
½ cup olive oil (set aside additional 2 tablespoons)
olive oil
½
cup
set aside additional 2 tablespoons
⅓ cup all-purpose flour (for gluten-free version use white rice flour or all purpose gluten-free flour)
all-purpose flour
cup
for gluten-free version use white rice flour or all purpose gluten-free flour
1 onion, chopped (small to medium sized)
onion
1
chopped
small to medium sized
3 stalks celery, chopped
celery
3
stalks
chopped
1 bell pepper, chopped (any color)
bell pepper
1
chopped
any color
4 cups water
water
4
cups
28 ounce diced tomatoes (canned or boxed)
diced tomatoes
28
ounce
canned or boxed
2 cups green beans, trimmed
green beans
2
cups
trimmed
3 carrots, sliced (medium)
carrots
3
sliced
medium
1 parsnip, diced
parsnip
1
diced
1 cup okra, sliced (tops removed)
okra
1
cup
sliced
tops removed
1 tablespoon cumin
cumin
1
tablespoon
1 tablespoon paprika
paprika
1
tablespoon
1 tablespoon oregano
oregano
1
tablespoon
⅛ teaspoon cayenne pepper (more to taste)
cayenne pepper
teaspoon
more to taste
salt (to taste)
salt
to taste
black pepper (to taste)
black pepper
to taste
8 ounces vegetarian sausage, Sliced (or tempeh cubed, check labels carefully for food allergies)
vegetarian sausage
8
ounces
Sliced
or tempeh cubed, check labels carefully for food allergies

Method

In a large heavy pot combine 1/2 cup oil and flour over high heat, stirring continuously until it becomes a dark caramel color, about 10 minutes. Add onion, celery and pepper and cook until soft, about 5 minutes. Add 4 cups water, tomatoes, green beans, carrots, parsnip, okra, and spices. Season with salt and pepper. Reduce heat and cook for 40 minutes. Brown tempeh or vegetarian sausage in 2 tablespoons oil over medium heat for 3-5 minutes. Add to gumbo for last 5-10 minutes of cooking. Serve over rice.

Prep time
10 min
Cook time
60 min
Cost per serving:
$2.57
Yields/Serves:
6 (make 1.5 x 2 times the recipe for a great "Cook Once, Eat Twice Meal"

Yum Ratings

😫😟😐😀😍 “It’s just okay. I like the carrots” —Asa, age 4
😫😟😐😀😍 “Yuck, but the carrots are good.” —Zane, age 11
😫😟😐😀😍 “Super Yum! It’s very good but I like fish gumbo better.” —Anna, age 10
😫😟😐😀😍 “Yum, but it’s kinda plain.” —Maria, age 11
😫😟😐😀😍 “This is a hearty stew with great flavors. It's a great vegetarian option” —David, a grown up