Veg Gumbo

My momma is from Mississippi but spent quite a bit of time in New Orleans as a kid, and gumbo was always on the menu. I mean, it’s really the best way to eat okra!

If you’ve ever stood over a simmering pot of gumbo, you know it’s more than a meal—it’s a mood. Steamy, smoky, and full of flavor that lingers long after the last spoonful. This plant-based gumbo brings that same Southern coziness and Cajun flavor as regular gumbo — it’s just stocked with tons and tons of veggies but no oil or meat.

Instead of a butter-and-oil roux, this version starts with whole wheat flour and veggie broth, creating a nutty base that thickens beautifully. Add in the “holy trinity” of onion, bell pepper, and celery, toss in okra, mushrooms, and kidney beans, and you’ve got something that’s every bit as hearty as the classic.

Why You’ll Love This Gumbo

Perfect for meal prep or family dinners. It reheats beautifully and freezes well.

All the flavor, none of the oil. The smoky paprika and Cajun seasoning carry the soul of Louisiana cooking.

Loaded with fiber and plant protein. Each cup has 9 grams of protein and 8 grams of fiber.

Deep, rich flavor that only gets better overnight. Like all good gumbos, it’s even tastier the next day.

Nutrition per Cup

Each cup of this plant-based gumbo offers:

• Calories: ~195
• Protein: 9 g
• Fiber: 8 g
• Fat: 2.5 g
• Carbohydrates: 35 g
• Vitamins A + C: Over 60% of your daily needs combined

That’s the same protein as a cup of Greek yogurt or two eggs—without any cholesterol.

Pro Tip

Let your gumbo rest 10–15 minutes before serving. This gives the flavors time to deepen.

Final Thoughts

Whether you grew up on traditional gumbo or you’re discovering it for the first time, this plant-based gumbo proves you don’t need meat or oil to make something deeply satisfying. It’s the kind of meal that brings everyone to the table—spoon in hand and heart wide open.

Stay sunny,
Jenny Kate 🌻

Veg Gumbo

Loaded with the "holy trinity" of onion, bell pepper, and celery, plus okra, mushrooms, and kidney beans, it's a true celebration of Southern comfort food. Slow-simmered with smoky Cajun spices, this gumbo is deeply satisfying and perfect for a cozy dinner.

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Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Servings: 8 servings

Course: Main Course, Soup

Cuisine: Plant Based

Calories: 195

Ingredients Method

Ingredients

  

Roux

• ½ cup whole wheat flour or all-purpose
• 1 ½ cups vegetable broth

Gumbo

• 2 cups okra sliced
• 1 large onion diced
• 1 green bell pepper diced
• 1 zucchini diced
• 2 celery stalks diced
• 1 cup mushrooms sliced
• 1 can 15 oz red kidney beans
• 1 can 14.5 oz diced tomatoes with juice
• 4 cups vegetable broth
• 4 cloves garlic minced
• 1 Tbsp smoked paprika
• 3 Tbsps Cajun seasoning
• 1 tsp dried thyme
• 2 bay leaves
• ½ tsp cayenne optional
• Black pepper and salt to taste

Method

 

Roux

1. In a nonstick skillet, whisk flour and broth over medium heat. Stir constantly until mixture turns brown.
2. Set aside.

Gumbo

1. Add all other ingredients to a cockpot. Stir well.
2. Add Roux.
3. Slow cook on high 4 hours or on low 6-8 hours.
4. If you prefer to do this in a stock pot, saute the veggies first. Then load everything into your pot. Bring to a boil. Simmer 20-30 minutes.
5. Take bay leaves out.
6. Serve over rice and with cornbread.