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Healthy Slow Cooker Vegetarian Gumbo

A bed of rice covered with vegetable stew on a white plate

This veggie-packed vegetarian gumbo recipe is made in a slow cooker, so it’s super easy to make—and it’s a healthy vegan option as well! Kidney beans, zucchini, and mushrooms, replace the meat in this healthy, goodness-packed slow-cooker stew. And don’t worry! The heat is still there with the addition of Cajun seasoning and hot sauce. If you’re not opposed to meatless sausage, Field Roast’s Mexican Chipotle Sausage would be a great way to add some heat (and a little faux meat) too.

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Healthy Slow Cooker Vegetarian Gumbo

A bed of rice covered with vegetable stew on a white plate

A veggie-packed meatless gumbo recipe, adapted from Williams-Sonoma’s Chicken and Sausage Gumbo.

  • Prep Time: 20 minutes
  • Cook Time: 8 hours
  • Total Time: 8 hours 20 minutes
  • Yield: 4-6 servings 1x
Scale

Ingredients

  • 2 tbsp olive oil
  • 1 yellow onion, chopped
  • 1 green bell pepper, chopped
  • 2 stalks celery, chopped
  • 3 cloves garlic, minced
  • 2 tbsp all-purpose flour
  • 2 cups vegetable broth
  • 1 (14.5 oz) can diced tomatoes
  • 1 (15 oz) can kidney beans, rinsed and drained
  • 8 oz white mushrooms, quartered
  • 1 small zucchini, cut into thick half moons
  • 1 cup frozen okra, sliced
  • 2 tbsp vegetarian worcestershire sauce
  • 1 tbsp cajun seasoning
  • 1 bay leaf
  • salt and pepper, to taste
  • hot sauce and cooked rice, for serving

Instructions

  1. Heat 1 tablespoon of oil in a Dutch oven over medium heat. Add the onion, bell pepper, celery, and garlic and cook until softened and just beginning to brown, 8–10 minutes. Transfer veggies to a 4–6 quart slow cooker.
  2. Return the Dutch oven to the stovetop and heat the remaining tablespoon of oil in it. Stir in the flour and cook, stirring constantly, until it’s golden brown, about 4 minutes. Pour in the broth and bring to a boil; once the broth has come to a boil, transfer it to the slow cooker. Add all of the remaining ingredients to the slow cooker except the hot sauce and cooked rice.
  3. Cover the slow cooker and cook on low for 6–8 hours. Once the gumbo has finished cooking, remove the bay leaf and add more salt and pepper to taste if needed. Serve over rice with hot sauce.

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44 Comments

  • Reply
    Angel Ayden
    January 28, 2019 at 8:44 am

    Wow, this looks fantastic! It’s amazing how you guys replaced meat with kidney beans, zucchini and mushrooms. Mushrooms are my all time favorite and I love them so much.

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