A healthy vegan version of the iconic New Orleans dish!

Photo bySkinny Ms.

I come from a long line of cold, bitter New Englanders. But amidst the cold winters and general unfriendliness, my family has always had a soft spot for the south, especially southern cooking. My family loves everything from key lime pie to shrimp and grits. But more than any other dish, I remember growing up on gumbo. It doesn’t get much more quintessentially southern than this Creole classic, and this clean, vegan healthy gumbo recipe crock pot meal is a healthy way to enjoy southern comfort food.

As the official cuisine of Louisiana, gumbo is a classic New Orleans dish. Bold, spicy, and iconic, gumbo boasts as much rich cultural flavor and heritage as the city itself.

Rich in Flavor and Culture

Generally agreed to have originated in Louisiana in the eighteenth century, gumbo remains a cultural staple of the state. Today, the dish itself is often seen as a metaphor for the rich blend of cultures in that region. Indeed, gumbo recipes bear influence from French, Spanish, African, and indigenous cooking practices.

As with any dish this rich in cultural history, there’s no one “standard” gumbo recipe. That said, there are a few staple ingredients that no gumbo would be complete without. It would be tough to find any traditional Louisiana gumbo recipe without the “holy trinity” of vegetables: celery, onion, and bell pepper. Okra, a staple in African and African-American cooking, is another can’t-miss veggie you’ll find in nearly all gumbo recipes.

This vegan healthy gumbo recipe crock pot meal has all the classic staples. This recipe also includes diced tomatoes and carrots for an extra-hearty veggie stew.

No Meat, No Problem

Traditionally, along with okra and the “holy trinity” veggies, gumbo also features some combination of meats and seafood. Chicken, sausage, shrimp, and fish are some of the most common add-ins. However, this vegan gumbo recipe is an entirely meatless version of the classic dish. And trust me, you won’t miss the meat for a second. In this recipe, we used asparagus but when okra is in season, we would recommend this veggie instead.

Instead of sausage and seafood, this slow-cooker healthy gumbo recipe adds kidney beans and mushrooms, turning mixed veggie soup into a thick and hearty stew. Meanwhile, this meatless recipe is definitely not hurting for protein. This mix of clean veggies and beans keeps things hearty, filling, and nutritious.

There’s no reason you can’t enjoy a bowl of this vegan gumbo all on its own as a stew. Traditionally, however, gumbo is served over rice. While white rice is often the go-to when it comes to southern cuisine, this clean recipe is best served over healthy brown rice.

This healthy gumbo recipe crock pot meal is a healthy vegan twist on an iconic southern dish. Just as bold, flavorful, and filling as the Louisiana classic, this zesty recipe is a can’t-miss for vegans, vegetarians, and casual Meatless Monday observers alike.

Ingredients

• 1 yellow onion chopped small
• 1 green bell pepper chopped small
• 2 celery stalks chopped small
• 2 carrots large, peeled and chopped small
• 4 garlic cloves minced
• 3 cups vegetable broth
• 30 ounces diced tomatoes cans
• 30 ounces kidney beans cans, rinsed and drained
• 1 1/2 cups asparagus chopped or optional okra for a more traditional Gumbo
• 1 1/2 cups mushrooms cut into quarters
• 2 tablespoons soy sauce
• 2 tablespoons cajun seasoning
• 1/4 teaspoon kosher salt
• 1/2 teaspoon dried thyme not ground
• 2 tablespoons tomato paste
• 2 cups brown rice cooked
• 1/4 cup parsley fresh, chopped

Get all the directions here.

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