Healthy Slow Cooker Vegetarian Gumbo
User Reviews
5
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Prep Time
20 mins
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Cook Time
8 hrs
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Total Time
8 hrs 20 mins
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Servings
4 -6 servings
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Calories
298 kcal
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Course
Main Course
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Cuisine
American
Healthy Slow Cooker Vegetarian Gumbo
Description
The recipe for Healthy Slow Cooker Vegetarian Gumbo begins on the stovetop by softening aromatic vegetables like onion, bell pepper, celery, and garlic until lightly browned. This step builds a foundational flavor. A roux is then made with olive oil and flour cooked until golden, which is combined with vegetable broth and poured into the slow cooker with diced tomatoes, kidney beans, mushrooms, zucchini, okra, vegetarian Worcestershire sauce, Cajun seasoning, and a bay leaf.
Slow cooking on low heat for 6 to 8 hours allows flavors to meld and the gumbo to thicken gently without losing the integrity of the vegetables. The okra lends a characteristic thickening texture typical of gumbo, and the seasoning blend provides a mild heat and smokiness. After cooking, the bay leaf is removed, and seasoning is adjusted to taste.
This vegetarian gumbo is served over cooked rice with hot sauce if desired, making it a complete and filling meal hearty enough for main-course serving. The long, slow cooking time makes it practical for busy days, delivering depth of flavor with minimal active prep.
Ingredients
- 2 tbsp olive oil
- 1 yellow onion chopped
- 1 green bell pepper chopped
- 2 talks celery chopped
- 3 cloves garlic minced
- 2 tbsp all-purpose flour
- 2 cups vegetable broth
- 14.5 oz diced tomatoes canned
- 15 oz Kidney Beans rinsed and drained
- 8 oz white mushrooms quartered
- 1 zucchini cut into thick half moons, small
- 1 cup okra sliced, frozen
- 2 tbsp vegetarian Worcestershire sauce
- 1 tbsp Cajun seasoning
- 1 bay leaf
- salt to taste
- black pepper to taste
- hot sauce for serving, rice cooked
- rice for serving, rice cooked
Instructions
- 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.
- 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.
- 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.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4-6 servings
Amount Per Serving
Calories 298 kcal
% Daily Value*
| Calories | 298kcal | 15% |
| Carbohydrates | 46g | 15% |
| Protein | 14g | 28% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 594mg | 25% |
| Potassium | 1270mg | 27% |
| Fiber | 13g | 52% |
| Sugar | 10g | 20% |
| Vitamin A | 1718IU | 34% |
| Vitamin C | 55mg | 61% |
| Calcium | 127mg | 13% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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