Easy Vegetable Gumbo

29 August 2019 6 years ago201 Views

This is a sponsored post written by me on behalf of BUSH’S® Beans. All opinions are 100% mine.

It’s end-of-summer and all the yummy summer veggies like okra are super tasty and easy to find, thus this easy vegetable gumbo recipe is a must!

Easy Vegetable Gumbo Recipe

Let’s call this a Louisiana gumbo recipe because it’s made with a dark French roux, okra and tomatoes and we also use Creole seasonings and BUSH’S New Orleans Style Red Beans.

It’s no secret that I’m a big fan of BUSH’SⓇ Savory Beans… they add depth of flavor and keep recipes simple because seasonings are already slow cooked into the beans.

BUSH’S New Orleans Style Red Beans are the perfect match for gumbo because they provide that smoky, savory and spicy flavor we all want in the perfect gumbo recipe.

Traditional gumbo is loaded with seafood and sausage but we loaded this recipe with plenty of veggies instead so all the protein can be found in the beans.

I’m always looking for ways to get more pulses into our diet because beans pack a nutritional punch of protein, fiber and antioxidants! Beans are nutrient dense and rich in folate, iron and magnesium.

So you might be wondering…

How does beans protein stack up?

One ½ cup serving of BUSH’S New Orleans Style Red Beans contains 7 grams of protein and 7 grams of fiber!

On average, 1 ounce serving of meat, fish, or poultry contains 7 grams of protein and 0 grams of fiber.

Again, beans provide way more than just protein (which most people get plenty of anyway). The fiber and antioxidants are really what we need more of and beans are tops for providing those nutrients.

Beans are also tasty, super convenient, shelf stable and a sustainable source of plant-based protein.

A win-win for all.

And I know you want to know about how to make authentic gumbo so let’s get started…

Ingredients for vegetable gumbo?

roux (butter + flour)

broth

“Holy Trinity” (bell pepper, celery, yellow onion)

okra

garlic

parsley

tomatoes

Creole seasonings

BUSH’S New Orleans Style Red Beans

How to make roux for gumbo?

Making a gumbo roux is therapeutic. There’s something about mixing butter and flour together over low heat and watching it slowly change colors right before your eyes.

This simple, age old French cooking technique is not only relaxing this is what develops the flavor and thickness of authentic New Orleans gumbo.

The darker the roux, the more flavor in your gumbo.

Cook the butter and flour mixture low and slow, whisking often, and take care not to burn it. When it’s done it should resemble a smooth chocolate sauce. A dark French roux can 30 minutes or longer to develop the depth of flavor for the best gumbo recipe you’ve ever tasted.

When the roux is finished the recipe will be ready in no time, although you can feel free to keep this veggie gumbo simmering on low heat for hours until you’re ready to eat.

And if you are a meat/seafood lover…

feel free to add in cooked shrimp and/or andouille sausage too. You’ll still reap all the power of bean nutrition, and have your meat too.

We recommend using precooked shrimp and sausage and giving it a quick sear in the cast iron skillet first, before stirring it in with the beans.

We hope you enjoy this Easy Vegetable Gumbo recipe as much as we do, and if you make it be sure to give it a star rating and leave us a note in the comments.

For more yummy dishes with beans… check out these recipes.

Slow Cooker Carne Asada

Crockpot White Chicken Chili

Jalapeño Black Bean Burgers

Mushroom Swiss Burger

Easy Vegetable Gumbo

★★★★★

5 from 4 reviews

Author: Kristina LaRue, RD, CSSD
Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 minutes
Yield: 8 servings

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Ingredients

6 tablespoons unsalted butter
½ cup flour
32 ounces vegetable broth
1 green bell pepper, diced
2 stalks celery, diced
1 yellow onion, diced
12 ounces okra, diced
2 large cloves garlic, minced
½ cup chopped parsley
1 (15 oz) can fire roasted tomatoes
1 tablespoon Creole seasonings
2 cans BUSH’S® Beans New Orleans Style Red Beans

Instructions

In a large stock pot or dutch oven, heat butter over medium low heat and stir in flour to form a roux. Allow roux to slowly change colors over 25-30 minutes, whisk often, and it will darken to the color of chocolate sauce. Be careful not to burn, and adjust heat if necessary.
Once roux is brown, slowly whisk in vegetable broth until fully incorporated into roux.
Add bell pepper, celery, onion, okra, garlic, parsley, and tomatoes and bring to a boil for 5 minutes.
Stir in Creole seasonings and red beans, adjusting seasonings to taste. Serve gumbo in a bowl with a scoop of white rice and top with green onions if desired.