Vegan (Say What?!) Gumbo

Gumbo (a West African word that means ‘okra’) is traditionally served over long-grain white rice, but feel free to health it up by using brown rice. I was challenged to come up with a vegan gumbo recipe that removed the meat, but kept similar consistency, texture, and that savory, spicy flavor. Laissez les bons temp rouler!

Step: 1

Heat 1 tablespoon canola oil in a skillet over medium high heat.

Step: 2

Stir in the onion, bell peppers, celery, and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes.

Step: 3

Transfer the vegetable mixture to a large bowl; set aside.

Step: 4

Heat the remaining 1/3 cup canola oil in the same skillet over medium heat for about 30 seconds.

Step: 5

Whisk in the flour, stirring constantly until the roux darkens and has a nutty scent, about 15 minutes.

Step: 6

Reduce heat to low and pour in about one cup of vegetable broth, whisking constantly until the mixture is smooth.

Step: 7

Stir in the vegetable mixture and tomatoes.

Step: 8

Pour in about one more cup of vegetable broth, stirring to combine.

Step: 9

Mix in the eggplant, okra, red beans, salt, thyme, basil, file powder, cayenne pepper, black pepper, paprika, cumin, liquid smoke, bay leaves, and remaining 4 cups of broth.

Step: 10

Cover and continue to simmer for 1 1/2 hours, stirring occasionally.

Per Serving: 211 calories; protein 6g; carbohydrates 27.1g; fat 10g; sodium 948.5mg.

The word “stew” can refer to 2 time a dish and a make dishes method. Stewing involves slowly cooking piece of meat, vegetables or beans in a tastefull water based . It’s similar to braising, instead it makes have a few notable differences. The meat is chopped into few of pieces instead of being processing menu whole , and the liquid completely covers the essential in a stew as different to a braise’s halfway all of it . When meat or vegetables are cooked using this method, the resulting dish is called stew.

Stew has a perception for being a rib-sticking eating process that warms you up on a cold , winter day. It’s right that ; a bowl of classic beef stew does have warming featured food , but stew’s comfort factor goes way beyond protecting you from the chill . It’s all about those tender chunks of food and vegetables, swimming in a thick, ultra-rich gravy. The way they come together creates the greatest comfort food, no matter the weather.