Vegan Gumbo

Recipe from cilantroandcitronella.com

Instructions:

 

  • Heat a large saucepan over medium heat. Add the oil and flour. Stir or whisk continuously until the mixture is a dark caramel colour. This will take about 15 – 20 minutes; don’t let it burn or you will have to start over.

  • Add the onions and continue stirring until they are soft. Add the green pepper, celery, garlic, and okra. Sauté for 10 – 15 minutes until the vegetables are soft and the okra slime has disappeared.

  • Add the crushed tomatoes, 2 ½ cups stock, mushrooms, thyme, cayenne pepper and bay leaves. Bring to a boil then lower the heat to medium-low and simmer gently for 30 minutes.

  • If you like your gumbo more soup-like, add some extra stock. Add the beans and simmer for a few more minutes until they are heated through.

  • Turn off the heat and ladle a small amount of the gumbo into a small bowl and add the miso paste. Stir well to dissolve and then add the gumbo back to the saucepan. Mix well.

  • Add salt and pepper to taste. Serve the gumbo as is, or over some brown rice with fresh parsley.  

Ingredients:

 

¼ cup olive oil

¼ cup flour

1 medium onion, diced

1 small green pepper, diced

1 celery stalk, diced

3 cloves of garlic, minced

2 cups okra, sliced

1 28oz can crushed tomatoes

2 ½ - 3 ½ cups vegetable stock

10 button mushrooms, quartered

½ teaspoon thyme

½ teaspoon cayenne pepper

2 bay leaves

2 cups mixed beans or lentils

1 tablespoon dark miso paste

½ teaspoon salt (or to taste)

Freshly ground black pepper

Fresh parsley

Makes: 4 servings

This vegan-friendly hearty dish will satisfy both your appetite and taste buds while providing the warm pleasure of a comfort food! Enjoy as a “Meatless Monday” meal or throughout the week for lunch.

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© 2018 by The Dietitians Network of Nova Scotia.