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5 from 1 vote

Garden Gumbo

This vegan gumbo is chock-full of the vegetables of summer!
Prep Time20 mins
Cook Time40 mins
Total Time1 hr
Course: Main Course, Stew
Cuisine: American, Louisiana
Keyword: vegetable gumbo
Servings: 8
Calories: 135kcal
Author: Susan Voisin

Ingredients

  • 2 tablespoons unbleached white flour
  • 1 medium onion chopped
  • 1 medium green or yellow pepper chopped
  • 2 ribs celery chopped
  • 2 cloves garlic minced
  • 3 cups vegetable broth
  • 2 15-ounce cans diced tomatoes
  • 8 ounces eggplant or other vegetables diced (see note)
  • 1 pound sliced okra fresh or frozen
  • 1 16-ounce can chickpeas drained
  • 1 teaspoon salt or to taste
  • 1/2 teaspoon black pepper
  • 2 bay leaves
  • 1/4 teaspoon cayenne pepper or to taste
  • 1-3 teaspoons Tabasco
  • 1 1/2 teaspoons dried thyme
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon liquid smoke flavoring or chipotle chile powder to taste
  • 2-3 cups additional broth or water

Instructions

  • In a small skillet, toast the flour over medium-high heat, stirring constantly, until it is a uniform tan color, about the color of whole wheat flour. (If you use whole wheat flour for this, it will of course be darker.) Be very careful not to burn it. Remove from heat and set aside to cool.
  • Heat a large non-stick pot and sauté the onions, pepper, and celery over medium-high heat. When the vegetables begin to get brown, add the garlic and browned flour and stir to combine. Add the vegetable broth and tomatoes, stir, and add all the remaining ingredients. The gumbo should have enough liquid to resemble a chunky soup; if it is too dry, add some more vegetable broth or water. 
  • Cook for at least 30 minutes, until the flavors have a chance to mingle. Remove the bay leaves and serve over rice.

Notes

Served without rice, one serving is zero points on Weight Watchers Freestyle program.

Nutrition

Serving: 1serving without rice | Calories: 135kcal | Carbohydrates: 28g | Protein: 6g | Fat: 1g | Sodium: 611mg | Fiber: 7g