Skip To Content

Vegetarian Gumbo

55 min
10 min prep
45 min cook

Serves 6

14gCarbs
2.5gFat
3gProtein

Ingredients

  • 1 tbsp Extra virgin olive oil
  • 4 Garlic cloves, minced
  • 1 Small yellow onions, chopped
  • 1 Red bell pepper, cored, seeded and chopped
  • 1 Green peppers, chopped
  • 2 tbsp All purpose flour
  • 2 cups Low sodium vegetable broth
  • 14 1/2 fl oz Canned diced fire roasted tomatoes
  • 2 cups Baby bella whole mushrooms, quartered
  • 2 cups Okra, frozen
  • 1 tbsp Cajun seasoning spice blend

Shop ingredients

  • Item, H-E-B Extra Virgin Olive Oil. Quantity: 1 each. Price: $8.61.
    H-E-B Extra Virgin Olive Oil
    1 tbsp needed

    $8.61

    Adjust quantity
  • Item, H-E-B Fresh Peeled Garlic Cloves. Quantity: 1 each. Price: $5.18.
    H-E-B Fresh Peeled Garlic Cloves
    4 items needed

    $5.18

    Adjust quantity
  • Item, Fresh Yellow Onion. Quantity: 1 each. Price: $0.70.
    Fresh Yellow Onion
    1 item needed

    $0.70

    Adjust quantity
  • Item, Fresh Red Bell Pepper. Quantity: 1 each. Price: $1.54.
    Fresh Red Bell Pepper
    1 item needed

    $1.54

    Adjust quantity
  • Item, Fresh Green Bell Pepper. Quantity: 1 each. Price: $0.71.
    Fresh Green Bell Pepper
    1 item needed

    $0.71

    Adjust quantity
  • Item, Hill Country Fare All Purpose Flour. Quantity: 1 each. Price: $1.37.
    Hill Country Fare All Purpose Flour
    2 tbsp needed

    $1.37

    Adjust quantity
  • Item, Central Market Organics Low Sodium Vegetable Broth. Quantity: 1 each. Price: $2.48.
    Central Market Organics Low Sodium Vegetable Broth
    2 cups needed

    $2.48

    Adjust quantity
  • Item, H-E-B Fire Roasted Diced Tomatoes. Quantity: 1 each. Price: $1.20.
    H-E-B Fire Roasted Diced Tomatoes
    14 1/2 fl oz needed

    $1.20

    Adjust quantity
  • Item, H-E-B Organics Texas Roots Whole Baby Bella Mushrooms. Quantity: 1 each. Price: $3.08.
    H-E-B Organics Texas Roots Whole Baby Bella Mushrooms
    2 cups needed

    $3.08

    Adjust quantity
  • Item, H-E-B Texas Roots Fresh Okra. Quantity: 1 each. Price: $4.14.
    H-E-B Texas Roots Fresh Okra
    2 cups needed

    $4.14

    Adjust quantity
  • Item, H-E-B Texas Originals Cajun Seasoning Spice Blend. Quantity: 1 each. Price: $3.10.
    H-E-B Texas Originals Cajun Seasoning Spice Blend
    1 tbsp needed

    $3.10

    Adjust quantity

Instructions

  1. Heat a large Dutch oven on medium-high with oil.
  2. Add garlic, onion and bell peppers and cook until onions are translucent.
  3. Stirring constantly, sprinkle in flour and continue to cook 4 to 5 minutes.
  4. Add in vegetable stock and bring to a simmer.
  5. Stir in remaining ingredients, bring back to a simmer, cover, reduce heat to a low simmer and cook until well thickened.
  6. Chef's note: Serve over brown rice or with crusty bread.

Nutrition

Nutrition Facts

6 servings

  • Amount Per Serving
    Calories
    90
  • % Daily Value*
  • Total Fat
    • 2.5g
    • 4%
  • Saturated Fat
    • 0g
  • Trans Fat
    • 0g
  • Cholesterol
    • 0mg
  • Sodium
    • 520mg
    • 22%
  • Total Carbohydrate
    • 14g
    • 5%
  • Dietary Fiber
    • 3g
  • Sugars
    • 5g
  • Protein
    • 3g
  • Vitamin C
    • 80%
  • Calcium
    • 8%
  • Iron
    • 15%
  • Vitamin A
    • 30%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Disclaimer

This information is provided for educational purposes only, and the values are estimates.

We make no representations or warranties regarding dietary or lifestyle attributes, allergen contamination, nutrition information, ingredient information, claims, or the products purchased for the recipes. Recipes are not regulated by the FDA and may not meet the FDA guidelines on claims including allergens.

Products in your order may be substituted. Adding optional ingredients, substituting products, or manufacturer product formulation changes could alter the nutritional or ingredient content of this recipe. Check each product’s label for nutrition and ingredient information, and contact the manufacturer with product related questions.

Consult a healthcare provider for nutritional guidance specific to your needs.

Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.