Cajun Vegetable Gumbo
Dive into a bowl of hearty, flavor-packed *Cajun Vegetable Gumbo*—a vibrant Southern-inspired dish brimming with fresh, wholesome ingredients and bold spices. Perfect for vegetarians and vegans, this recipe features a rich, golden roux as its flavorful base, accentuated by a medley of colorful vegetables like zucchini, yellow squash, okra, and bell peppers. Infused with Cajun seasoning, smoked paprika, and a touch of thyme, every bite delivers a warm, smoky kick. Simmered to perfection in vegetable stock with juicy diced tomatoes, this gumbo is thick, comforting, and packed with nutrients. Serve it over fluffy white rice for a satisfying meal that’s easy to prepare in under an hour, making it the ultimate weeknight dinner or crowd-pleasing dish.
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 3 tablespoons olive oil
- 3 tablespoons all-purpose flour
- 1 large yellow onion, diced
- 1 medium green bell pepper, diced
- 3 celery stalks, diced
- 4 cloves garlic, minced
- 2 cups okra, sliced
- 14.5 ounces canned diced tomatoes
- 6 cups vegetable stock
- 2 tablespoons Cajun seasoning
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 2 bay leaves
- 1 medium zucchini, diced
- 1 medium yellow squash, diced
- 1 cup frozen corn
- 1 cup frozen peas
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
- 4 cups cooked white rice (optional, for serving)
Instructions
Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.
Whisk in the all-purpose flour, stirring constantly to form a roux. Continue cooking and stirring for 8-10 minutes, or until the roux turns a deep golden brown color.
Add the diced onion, green bell pepper, and celery to the roux. Stir well and cook for 5 minutes, or until the vegetables begin to soften.
Stir in the minced garlic and sliced okra. Cook for 2 more minutes, ensuring the okra is well coated in the mixture.
Pour in the canned diced tomatoes (including their juices) and vegetable stock. Stir to combine.
Add the Cajun seasoning, smoked paprika, dried thyme, and bay leaves. Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 20 minutes.
Add the diced zucchini, yellow squash, frozen corn, and frozen peas to the pot. Stir well and continue to simmer for an additional 15-20 minutes, or until the vegetables are tender.
Remove and discard the bay leaves. Taste and adjust the seasoning with more Cajun seasoning or salt if needed.
Ladle the gumbo into bowls, optionally topping with fresh parsley. Serve hot with cooked white rice on the side or in the bowl, if desired.
Nutrition Facts
Calories |
446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.2 g | 16% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 804 mg | 35% | |
| Total Carbohydrate | 74.0 g | 27% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 14.4 g | ||
| Protein | 13.7 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 177 mg | 14% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1351 mg | 29% | |
*The % Daily Value 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.
