5.0 from 15 votes
Healthy Slow Cooker Vegetarian Gumbo
A veggie-packed meatless gumbo recipe! Kidney beans, zucchini, and mushrooms, replace the meat in this healthy, goodness-packed slow-cooker stew.
Prep Time
20 mins
Cook Time
8 hrs
Total Time
8 hrs 20 mins
Servings: 4 -6 servings
Calories: 298 kcal
Course:
Main Course
Cuisine:
American
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 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
- 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.
Cup of Yum
Nutrition Information
Calories
298kcal
(15%)
Carbohydrates
46g
(15%)
Protein
14g
(28%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
594mg
(25%)
Potassium
1270mg
(36%)
Fiber
13g
(52%)
Sugar
10g
(20%)
Vitamin A
1718IU
(34%)
Vitamin C
55mg
(61%)
Calcium
127mg
(13%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4-6 servings
Amount Per Serving
Calories 298
% 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.