Vegetarian Gumbo


This flavorful vegan dinner is a veggie version of the Louisiana classic. It's chock-full of butternut squash, tomatoes, poblano peppers and okra, to name just a few. This vegetarian gumbo is a quick dinner packed with flavor and spice that's done in only 30 minutes. To make it a meal, serve it with cornbread drizzled with olive oil.

Prep Time:
30 mins
Total Time:
30 mins
10 servings


  • ½ cup all-purpose flour

  • cup extra-virgin olive oil

  • 1 small butternut squash, peeled, seeded and cubed (3/4- to 1-inch)

  • 2 cups chopped yellow onions

  • 2 cups chopped poblano peppers

  • 1 cup chopped celery

  • 8 cups low-sodium vegetable broth

  • 1 (28 ounce) can whole plum tomatoes, drained and crushed

  • 1 ¾ teaspoons salt

  • 3 cups fresh okra, trimmed and sliced (3/4-inch)

  • 3 cups chopped zucchini

  • 2 (15 ounce) cans no-salt-added pinto beans, rinsed

  • 2 tablespoons hot sauce

  • 1 tablespoon red-wine vinegar

  • ½ teaspoon ground pepper

  • 4 cups cooked brown rice, warmed


  1. Whisk flour and oil in a 7-quart pot. Cook over medium heat, stirring frequently, until the mixture is deeply browned (the color of milk chocolate), 10 to 12 minutes. Add squash, onions, poblanos and celery; cook, stirring occasionally, until the vegetables are well coated and warmed through, about 5 minutes. Stir in broth, crushed tomatoes and salt; bring the mixture to a boil over high heat. Stir in okra; reduce heat to medium-high and simmer for 5 minutes. Stir in zucchini and beans; simmer until the squash is tender, about 5 minutes. Stir in hot sauce, vinegar and pepper. Serve over rice.

Nutrition Facts (per serving)

322 Calories
9g Fat
53g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 10
Serving Size 2 cups soup & about 1/2 cup rice each
Calories 322
% Daily Value *
Total Carbohydrate 53g 19%
Dietary Fiber 10g 37%
Total Sugars 9g
Protein 9g 18%
Total Fat 9g 12%
Saturated Fat 1g 7%
Vitamin A 5589IU 112%
Vitamin C 71mg 78%
Folate 89mcg 22%
Sodium 640mg 28%
Calcium 137mg 11%
Iron 3mg 18%
Magnesium 105mg 25%
Potassium 857mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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