Vegetable Gumbo Crock Pot
Dive into the rich and comforting flavors of this Vegetable Gumbo Crock Pot recipe, a plant-based twist on the classic Southern dish! Packed with hearty vegetables like okra, zucchini, and bell pepper, this gumbo is simmered to perfection in a savory tomato-based broth infused with smoked paprika, thyme, and a hint of cayenne for gentle heat. Slow-cooked in a crock pot, it’s an effortless yet flavor-packed meal that’s ideal for busy weeknights or meal prepping. Serve it over fluffy white or brown rice and garnish with fresh parsley for a satisfying, wholesome dish that’s vegan, gluten-free, and bursting with Southern-inspired goodness. Perfect for feeding a crowd or freezing leftovers for later, this vegetable gumbo is a must-try!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large (diced) yellow onion
- 1 large (diced) green bell pepper
- 2 stalks (diced) celery
- 3 minced garlic cloves
- 2 cups (fresh or frozen, sliced) okra
- 1 medium (diced) zucchini
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 2 tablespoons tomato paste
- 1 cup frozen corn
- 1 can (15 oz, rinsed and drained) red kidney beans
- 2 cups cooked white or brown rice
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 0.25 teaspoons ground cayenne pepper
- 2 tablespoons (chopped, for garnish) fresh parsley
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoons black pepper
Instructions
Heat the olive oil in a skillet over medium heat. Add the diced onion, green bell pepper, and celery. Sauté for 5-7 minutes until the vegetables are softened.
Add the minced garlic to the skillet and cook for an additional 1 minute, stirring constantly to prevent burning.
Transfer the sautéed vegetables to the crock pot.
Add the sliced okra, zucchini, can of diced tomatoes (including liquid), vegetable broth, tomato paste, frozen corn, and kidney beans to the crock pot.
Stir in the smoked paprika, dried thyme, cayenne pepper, salt, and black pepper until well combined.
Cover the crock pot with a lid and set it to cook on low for 6-8 hours or on high for 3-4 hours.
About 10 minutes before serving, prepare the cooked rice if you haven't done so already.
Taste the gumbo and adjust seasonings as needed, adding more salt or spices if desired.
Serve the gumbo hot over a scoop of cooked rice and garnish with freshly chopped parsley. Enjoy!
Nutrition Facts
Calories |
312 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 10% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 910 mg | 40% | |
| Total Carbohydrate | 56.1 g | 20% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 11.6 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 137 mg | 11% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1128 mg | 24% | |
*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.
