Perfectly Spiced Gluten-Free Gumbo: A Vegan’s Delight!

What if I told you that you could enjoy a hearty, flavorful gumbo without the use of meat or seafood? Yes, you heard that right! I’m excited to share with you my vegan and gluten-free gumbo recipe that’s perfect for those who crave the taste of New Orleans-style flavors while still maintaining a plant-based diet.

Growing up in Louisiana, gumbo was a staple dish in my household. However, as I transitioned to a plant-based diet, I was sad to say goodbye to this classic comfort food – until now. This recipe is filled with beans, peppers, okra, and lentils made without meat or seafood roux. Trust me when I say that this vegan gumbo recipe is just as filling and satisfying as the original!

Whether you’re hosting friends for dinner or just want to enjoy a flavorful soup on a chilly night, this vegan gumbo is the way to go. Plus, it’s packed with healthy ingredients like stewed tomatoes, portabella mushrooms, and Tabasco sauce – so you can indulge guilt-free.

So why not try something new and impress your family and friends with this delicious and healthy vegan gumbo? Keep reading for my step-by-step guide on how to make this classic New Orleans dish at home.

Why You’ll Love This Recipe

Vegetarian Gluten-Free Gumbo!
Vegetarian Gluten-Free Gumbo!

My friend, let me tell you why you’ll absolutely fall in love with this Vegetarian Gluten-Free Gumbo recipe!

Are you tired of eating the same boring meals over and over again? Want to add some excitement to your palate? Look no further. This gumbo recipe is bursting with flavor and spices that will tantalize your taste buds. From the smokey paprika to the rich gumbo file, each bite is a new adventure in your mouth.

And guess what? This gumbo recipe is completely vegan, gluten-free, and made without meat or seafood roux. It’s truly a perfect meal for all plant-based eaters and anyone looking for a healthy alternative.

But listen here, my friend – just because it’s “healthy” doesn’t mean it’s lacking in heartiness or fulfillment. This gumbo recipe is filled with a variety of beans, peppers, okra, and lentils – making every bowl equal parts filling and nutritious. Trust me when I say this – one bowl of this gumbo could be the fuel needed to tackle an entire day’s worth of work or play.

And let’s not forget how easy it is to make! With just a few simple ingredients and some basic kitchen skills, you can create a New Orleans-style vegan gumbo at home that tastes as good (if not better) than any restaurant version. Follow the detailed instructions below and voila! You’ll have a comforting meal that’s warm, flavorful and healthy in no time.

So next time you’re feeling uninspired in the kitchen (or just craving something delicious), whip up this Vegetarian Gluten-Free Gumbo recipe from Carol Kicinski! Whether enjoyed alone or paired with rice/ salad, I promise this gumbo will become a staple in your household. So go ahead and taste the magic for yourself!

Ingredient List

 A hearty bowl of vegetarian gumbo, full of flavor and soul-warming goodness.
A hearty bowl of vegetarian gumbo, full of flavor and soul-warming goodness.

Let’s talk about what you’ll need to make this hearty and savory vegetarian gluten-free gumbo recipe! Some of the ingredients may be a little unfamiliar if you’re not from the South or have never made gumbo before, but don’t worry, I’ve got you covered. Here’s everything you’ll need to make this flavorful and filling dish:


  • 1 medium onion, chopped
  • 3 stalks of celery, chopped
  • 2 bell peppers (any color), chopped
  • 1 pound of fresh or frozen okra, sliced (if using fresh, trim the ends off and slice into rounds)
  • 1 large portabella mushroom, sliced

Broth and Tomatoes

  • 6 cups of vegetable broth
  • 1 can (14.5 oz) of stewed tomatoes

Spices and Flavorings

  • 2 tablespoons of gumbo file
  • 1 teaspoon of ground paprika
  • 1 teaspoon of ground cayenne pepper
  • Tabasco sauce (optional)

Gluten-Free Flour Mix

  • 1 cup of gluten-free all-purpose flour mix
  • 1 cup of avocado oil

The Recipe How-To

 A colorful medley of veggies, protein-packed beans, and tender rice make up this gluten-free gumbo dish.
A colorful medley of veggies, protein-packed beans, and tender rice make up this gluten-free gumbo dish.

Alright, so you’re ready to get your hands dirty and start cooking some delicious vegan gumbo? Let’s do this! With this recipe, you’ll be able to make a flavorful and filling gluten-free gumbo that everyone will love.


First things first, let’s gather our ingredients. Here’s what you’ll need:

  • 1/4 cup avocado oil
  • 1/4 cup gluten-free all-purpose flour
  • 1 onion, chopped
  • 1 bell pepper, diced
  • 3 celery stalks, diced
  • 2 cloves garlic, minced
  • 1 can (14.5 oz) stewed tomatoes
  • 1 portabella mushroom cap, diced
  • 2 cups sliced okra
  • 6 cups vegetable broth
  • 2 teaspoons gumbo file
  • 1 teaspoon ground paprika
  • 1/2 teaspoon ground cayenne pepper
  • Tabasco sauce, to taste


Now that we have all of the ingredients ready let’s move on to make this vegan gumbo! Here are the step-by-step instructions:

  1. In a large pot over medium heat, heat up the avocado oil.
  2. Once the oil is hot, add in the flour and stir until it forms a paste.
  3. Add the onions, bell peppers and celery to the pot, sautéing until they become tender.
  4. Next add in garlic, followed by tomatoes (including their juices), mushrooms, okra and vegetable broth.
  5. Stir in the gumbo file, ground paprika, and ground cayenne pepper.
  6. Bring to simmer uncovered for about an hour uncovered.

  7. After simmering for about an hour add Tabasco sauce as per your preference.

Your Vegetable Gumbo with Okra is ready! I guarantee your kitchen will smell absolutely divine after making this dish.

Suggested Pairing

This gluten-free and healthy vegan gumbo goes well with steamed basmati rice or brown rice or quinoa.

So there you have the perfect recipe to showcase your culinary skills while staying true to a healthy plant-based lifestyle.

Substitutions and Variations

 One spoonful of this vegan gumbo and you'll be transported straight to the streets of New Orleans.
One spoonful of this vegan gumbo and you’ll be transported straight to the streets of New Orleans.

Are you looking to switch things up a bit with your vegan gumbo recipe? Then look no further! There are plenty of delicious substitutions and variations you can make to this recipe to create a plethora of exciting new flavors.

For example, if you’re looking for something with a little heat, try adding some extra cayenne pepper or Tabasco sauce to your gumbo. And if you want to take it up another notch, swap out the vegetable broth for some spicy curry or coconut milk.

Not a fan of mushrooms? No problem. You can easily substitute them with chickpeas or kidney beans for added protein and texture. And if you want to make it even heartier, add some diced potatoes or butternut squash to the mix.

For those who love a little seafood flavor in their gumbo, try adding some shrimp (vegan, of course!) or even some diced sea vegetables. And if you’re not a fan of okra, simply leave it out or swap it with another green veggie like spinach or zucchini.

Finally, if you’re looking for a low-carb option, consider using cauliflower rice instead of traditional white rice. And for those who prefer an Instant Pot version of this recipe, feel free to adapt it to your preference with minimal changes.

The possibilities are endless when it comes to creating unique variations on this classic New Orleans-style vegan gumbo recipe. So don’t be afraid to experiment and have fun in the kitchen – your taste buds will thank you!

Serving and Pairing

 This gluten-free gumbo is perfect for cozy nights in, and even better as leftovers the next day.
This gluten-free gumbo is perfect for cozy nights in, and even better as leftovers the next day.

Alright, my fellow foodies! We have finally made it to my favorite part of every recipe article – the serving and pairing section. Trust me when I say this, folks – this vegan gluten-free gumbo is something truly special. It’s hearty, flavorful, satisfying, and filling to its very core.

First things first, the ideal way to serve this dish is with hot steamed rice or quinoa on your plate. The carbohydrates from the grain will help balance out the protein and fiber in the dish perfectly. If you’re feeling fancy, you can even go for a mix of both rice and quinoa to add some textural variation to your plate.

As for topping options, I personally recommend a sprinkle of fresh chopped parsley or green onions on top of your vegan gumbo. Not only do they add a pop of contrasting color to the dish, but their mild sweetness also pairs magically with the spice in the cajun-seasoned gumbo.

In terms of beverage pairing, there are a few directions you can take. For those who enjoy beer with their meal, I recommend going for something light- to medium-bodied like a local IPA or a Belgian white beer. If you prefer wine, then try pairing this vegan gumbo with a Zinfandel or Merlot which will complement the bold flavors in this dish well.

Lastly, if you’re looking for a dessert that will pair well this cajun-spiced vegan gumbo, then I would recommend something sweet and light like sorbet or fresh fruit salad because we all need something sweet to end our meal!

There you have it folks – my serving and pairing tips for this delicious vegan gluten-free gumbo recipe brought to you by Carol Kicinski. Trust me on this one – make sure to savor each bite of this amazing recipe!

Make-Ahead, Storing and Reheating

 If you're plant-based or gluten-free, this gumbo recipe has all of the traditional flavors and none of the harm.
If you’re plant-based or gluten-free, this gumbo recipe has all of the traditional flavors and none of the harm.

Now, let’s talk about how to store and reheat your delicious vegan gumbo! This dish is perfect for making ahead of time because the flavors only get better with age. To save yourself some time on busy weeknights, whip up a batch on the weekend and enjoy it throughout the week.

To store, make sure you transfer the gumbo to an airtight container and refrigerate it promptly. I recommend using glass or plastic containers with tight-fitting lids to keep air out and maintain freshness for longer periods. Stored properly, vegan gumbo can last up to five days in the refrigerator.

When it’s time to reheat your gumbo, you can do this on the stovetop or in the microwave. If reheating on the stove, transfer the gumbo to a saucepan and warm it over low-medium heat until hot. Stir occasionally to ensure even heating. Alternatively, if using a microwave oven, place desired portion(s) in a microwave-safe dish and heat on high in one-minute intervals until heated through.

Remember not to overheat the gumbo as this may lead to loss of moisture and change in consistency. You want your gumbo to be flavorful, satisfying, and filling – not a dry mess!

One tip I have for you is to add some additional vegetable broth or water when reheating to help thin down any thickening that may occur overnight.

Overall, Vegan Gumbo is an incredible meal that is healthy, hearty, and perfect for any occasion. Make-Ahead, Storing and Reheating this dish is easy-peasy lemon-squeezy. Once you put your pan down on the table and savor its beautiful aroma-fulfilling fragrance; enjoy! Bon Appetit!.

Tips for Perfect Results

 Load up on okra, tomatoes, and spicy seasoning in this vegetarian
Load up on okra, tomatoes, and spicy seasoning in this vegetarian

Are you ready to create a hearty gluten-free vegetarian gumbo that’s flavorful, satisfying, and filling? As your vegan chef assistant, I want to ensure you get the perfect results with these tips.

Firstly, make sure to use fresh or frozen ingredients when possible. Fresh ingredients enhance the flavor of the gumbo, and frozen ones are great if you don’t have access to fresh produce. Additionally, always use high-quality vegetables and herbs from trusted suppliers.

Secondly, do not skip the roux-making process. A roux is a mixture of flour and oil that provides thickness and richness to your gumbo. Since we’re using gluten-free flour, it’s crucial to cook it until it reaches a rich, chocolate brown color before adding the other ingredients.

Thirdly, use seasonings liberally for a classic New Orleans-style vegan gumbo flavor. Ground paprika, ground cayenne pepper, and Tabasco sauce provide an appetizing spiciness while gumbo file adds a subtle aroma and thickens the soup.

Fourthly, invest in a quality pot that evenly distributes heat for even cooking throughout the soup. I suggest using an Instant Pot for this recipe but feel free to use your favorite large pot.

Finally, remember to taste test as you cook and adjust seasoning accordingly. A teaspoon of curry powder or coconut milk can add more depth of flavor too! With these tips in mind, you’ll achieve perfect results in no time!


Alright, it’s time for some frequently asked questions about our delicious Vegetarian Gluten-Free Gumbo recipe. It’s understandable to have queries while cooking up something new Let’s put your mind at ease and clear up any questions you may have before you get started.

Is gumbo still gumbo without okra?

Gumbo, a dish with many cultural influences, can be prepared with or without okra or filé powder. The traditional New Orleans style of gumbo uses a rich, chocolatey roux made from French techniques. Creole gumbo often includes shellfish and is typically flavored with either filé, a dark roux, or both.

Is New Orleans gumbo gluten-free?

When making gumbo, the standard flour used in the roux contains gluten, making it not suitable for those avoiding gluten. Nevertheless, it is possible to create an exceptional gluten-free gumbo roux by substituting regular flour with a gluten-free all-purpose flour at a 1:1 ratio.

What is the secret ingredient in gumbo?

According to a few close associates, the key to making an outstanding chicken and sausage gumbo lies in the use of chicken stock.

Is stock or broth better for gumbo?

Adding stock, whether it’s made with chicken or vegetables and whether it’s store-bought or homemade, will enhance the flavor of your gumbo and make it more satisfying.

Bottom Line

Gumbo, the iconic New Orleans dish, is a satisfying, hearty meal that has been around for ages. But with my vegetarian gluten-free gumbo recipe, you don’t need to sacrifice flavor or dietary restrictions to enjoy this delicious dish. This recipe is filled with beans, peppers, okra, and lentils gluten-free purpose flour for thickening. It’s perfect for those who are health-conscious and want to maintain their dietary preferences.

Making gumbo at home might seem daunting at first, but with my simple instructions and tips, anyone can easily make this classic Cajun dish. Plus, you can easily adjust the recipe to your preferences or dietary restrictions by using vegetable-based ingredients and choosing gluten-free options.

In conclusion, whether you’re vegan, vegetarian or gluten-free, there’s no reason why you need to miss out on this classic dish. Give my vegetarian gluten-free gumbo recipe a try and savor its flavorful satisfying goodness without compromising on your dietary restrictions. So grab your apron and head to the kitchen because it’s time to cook up a pot of delicious gumbo!

Vegetarian Gluten-Free Gumbo!

Vegetarian Gluten-Free Gumbo! Recipe

I created this recipe for what my friends and I call "GUMBO FEAST 2011." In the winter, we get together and eat loads of gumbo. Last year, though, I neglected my vegetarian friends, so I created this recipe.
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Prep Time 1 hr
Cook Time 5 hrs
Course Main Course
Cuisine Fusion
Calories 239.3 kcal


For the Roux

  • 1 cup gluten-free flour
  • 1 cup vegetable oil

For the Soup

  • 2 (14 1/2 ounce) cans vegetable broth
  • 3 bell peppers, chopped (pick your favorite colors)
  • 1 cup celery, Chopped
  • 1 onion, Chopped
  • 1 lb okra, Chopped
  • 1/2 lb portabella mushroom, sliced
  • 1 (14 1/2 ounce) can stewed tomatoes
  • 3 tablespoons Tabasco sauce
  • 1 tablespoon ground cayenne pepper
  • 1 teaspoon ground paprika

For serving

  • 1 tablespoon gumbo file


  • Combine ingredients for roux in a small pan.
  • Heat on lowest stove-top setting for 5-6 hours or until dark brown. STIR FREQUENTLY (every 10 minutes or so)! Do not cover.
  • In a large pot, combine ingredients for soup. Cover the pot with a lid.
  • Heat on medium-low for 5-6 hours.
  • After the roux and the soup have been cooking for a good 5-6 hours, add the roux to the soup. It will make a very intense sizzling display! Be careful!
  • Stir well until the gumbo becomes a homogeneous mixture.
  • Add the Gumbo File to the entire pot when you're ready to serve.
  • Serve over cooked rice.

Add Your Own Notes


Serving: 278gCalories: 239.3kcalCarbohydrates: 10.3gProtein: 2.4gFat: 22.2gSaturated Fat: 2.9gSodium: 140.4mgFiber: 3.4gSugar: 4.3g
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