Vegetarian Gumbo

Vegetarian Gumbo

Recipe by Rachel Gaewski from tasty.co

Dinner

Ingredients

5

5 servings

  • 6 tablespoons olive oil, divided
  • 1 cup yellow onion, diced and divided
  • 10 oz cremini mushroom, finely chopped
  • 6 cloves garlic, minced, divided
  • 2 tablespoons low-sodium soy sauce
  • 2 teaspoons dried thyme, divided
  • 2 teaspoons smoked paprika, divided
  • 1 teaspoon dried oregano, divided
  • ½ teaspoon cayenne pepper, divided
  • 3 teaspoons vegan worcestershire sauce, divided
  • 1 teaspoon liquid smoke, divided
  • ½ teaspoon salt, plus more to taste, divided
  • ¾ teaspoon pepper, divided
  • 15 oz canned cannellini beans, drained and rinsed
  • ¾ cup bread crumbs
  • ⅓ cup vital wheat gluten, or bread crumbs
  • 3 ½ cups vegetable broth, plus 2 tablespoons, divided
  • 3 tablespoons all-purpose flour
  • 1 stalk celery, diced
  • 2 cups okra, sliced into 1/2-in (1 cm) rounds
  • 1 green bell pepper, seeded and diced
  • 1 ½ cups crushed tomatoes
  • 15 oz canned red kidney beans, drained and rinsed
  • cooked brown rice, for serving
  • finely chopped fresh parsley, for garnish

Instructions

  • In a large pot, heat 1 tablespoon of olive oil over medium heat. Once the oil begins to shimmer, add ½ cup (75g) diced onion and cook for 3-4 minutes, until semi-translucent.
  • Add the mushrooms and cook for 5 minutes, until most of the juices have evaporated.
  • Add 2 cloves of minced garlic, the soy sauce, 1 teaspoon thyme, 1 teaspoon paprika, ½ teaspoon oregano, ¼ teaspoon cayenne, 2 teaspoons vegan Worcestershire sauce, ½ teaspoon liquid smoke, ½ teaspoon salt, and ¼ teaspoon pepper and cook for another 4-5 minutes, until all of the liquid has evaporated and the spices are fragrant.
  • Add the cannellini beans to a medium bowl and mash until mostly smooth (a few lumps are okay). Then, add the mushroom mixture, bread crumbs, vital wheat gluten, and 2 tablespoons vegetable broth and mix well until combined. Use your hands to knead the mixture until cohesive, then begin to roll about a tablespoon at a time of the mixture into “meatballs”.
  • In the same large pot, heat 3 tablespoons of olive oil over medium heat. Once the oil begins to shimmer, add the meatballs and cook for about 5 minutes on each side, until golden brown. Remove the meatballs from the pot and set aside.
  • Add the remaining 2 tablespoons of olive oil to the pot, along with the flour. Stir the roux continuously with a wooden spoon for about 3-4 minutes, until the consistency resembles wet sand.
  • Add the remaining ½ cup (75g) diced onion, the celery, and the okra to the pot and cook for 4-5 minutes, until the onion is semi-translucent.
  • Add the remaining 4 cloves of minced garlic and the green bell pepper and cook for another 3-4 minutes, until the garlic is fragrant.
  • Add the remaining teaspoon of vegan Worcestershire sauce, ½ teaspoon liquid smoke, 1 teaspoon thyme, ½ teaspoon oregano, 1 teaspoon paprika, ¼ teaspoon cayenne, and ½ teaspoon pepper and cook for 4 more minutes, until the spices are fragrant.
  • Add the crushed tomatoes and stir until combined. Then, add the red beans and add the remaining 3½ cups (840ml) vegetable broth and stir until well combined. Simmer on low heat for 30 minutes, stirring from time to time, until the gumbo has thickened.
  • Season with salt to taste. Then, add the meatballs and stir to incorporate.
  • Serve over rice and garnish with parsley.
  • Enjoy!

Nutritional Facts

Per 5 servings

  • Calories: 1055
  • Carbohydrate: 111g
  • Fat: 56g
  • Fiber: 16g
  • Protein: 32g
  • Sugar: 16g

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