Vegetable Gumbo

Vegetable Gumbo Recipe - A Delicious and Healthy Plant-Based Dish from the USA

Region / culture: USA | Servings: 4 |

Vegetarian diet

Introduction

Vegetable Gumbo is a delicious and hearty stew that originated in the southern United States. This flavorful dish is packed with a variety of vegetables and spices, making it a perfect option for a healthy and satisfying meal.

History

Gumbo has its roots in Louisiana Creole cuisine, with influences from African, French, Spanish, and Native American culinary traditions. Originally, gumbo was made with a combination of meat, seafood, and vegetables, but over time, vegetarian versions like Vegetable Gumbo have become popular.

Ingredients

1 chopped onion
0.5 diced green pepper
2 diced celery ribs
1 minced garlic clove
1 lb (454 g) sliced fresh or frozen okra
1 lb (454 g) fresh or canned tomatoes
2 cups fresh, frozen, or canned corn
1 tsp vegetable bouillon granules
0.5 cup white grape juice
0.5 cup water
0.25 tsp tabasco sauce
0.25 tsp paprika
2 tbsp fresh chopped parsley
1 tbsp minced basil or rosemary
vegetable coating spray

How to prepare

Method: In a large heavy stew pot, place bouillon and 0.5 cup of white grape juice, onion, green pepper, celery, and garlic. Cook until tender, approximately 5 – 7 minutes.
Add the remaining ingredients and cook over low heat, stirring occasionally to prevent sticking to the bottom.
Cover and simmer gently until the corn and okra are cooked. If using fresh corn, cut it from the cob with a sharp knife and scrape off the remaining corn. Approximately four ears of corn will yield about two cups.
If using dried herbs, rub them with the palms of your hands before adding to the pot. This will release their aroma and enhance their flavor.

Variations

Add protein such as tofu or beans for a heartier dish.
Experiment with different vegetables like bell peppers, carrots, or zucchini.
For a spicier gumbo, increase the amount of hot sauce or add cayenne pepper.

Cooking Tips & Tricks

To enhance the flavor of the gumbo, consider adding a splash of hot sauce or a sprinkle of Cajun seasoning.

- For a thicker stew, you can add a roux made from flour and oil to the pot before adding the vegetables.

- Gumbo tastes even better the next day, so consider making a large batch and enjoying leftovers for lunch or dinner.

Serving Suggestions

Serve Vegetable Gumbo over a bed of cooked rice or with a side of cornbread for a complete meal.

Cooking Techniques

Sauté the vegetables in a large stew pot to develop their flavors before adding the liquid ingredients.

- Simmer the gumbo over low heat to allow the flavors to meld together.

Ingredient Substitutions

If okra is not available, you can substitute with sliced zucchini or green beans.

- Use vegetable broth instead of vegetable bouillon granules for a richer flavor.

Make Ahead Tips

Vegetable Gumbo can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave before serving.

Presentation Ideas

Garnish Vegetable Gumbo with a sprinkle of fresh parsley or a dollop of vegan sour cream for a beautiful presentation.

Pairing Recommendations

Serve Vegetable Gumbo with a side of crusty bread or a simple green salad for a well-rounded meal.

Storage and Reheating Instructions

Store leftover Vegetable Gumbo in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave until heated through.

Nutrition Information

Calories per serving

Calories: 180 per serving

Carbohydrates

Carbohydrates: 35g per serving

Fats

Total Fat: 2g per serving

Proteins

Protein: 5g per serving

Vitamins and minerals

Vegetable Gumbo is rich in vitamins and minerals, including vitamin C, vitamin A, and potassium.

Alergens

Vegetable Gumbo is free of common allergens like dairy, nuts, and gluten.

Summary

Vegetable Gumbo is a nutritious and low-calorie dish that is high in fiber and vitamins. It is a great option for those looking to incorporate more vegetables into their diet.

Summary

Vegetable Gumbo is a flavorful and nutritious dish that is perfect for a cozy dinner at home. Packed with a variety of vegetables and spices, this stew is sure to satisfy your taste buds and keep you feeling satisfied. Enjoy this delicious recipe with your family and friends!

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a hot summer day in the small town of New Orleans, the air thick with the smell of spices and the sound of jazz music floating through the streets. I had just finished a long day of exploring the local markets, searching for new ingredients to experiment with in my kitchen. As I walked past a quaint little café, I was drawn in by the delicious aroma of simmering vegetables and spices.

I walked up to the counter and struck up a conversation with the chef, a kind old man with a twinkle in his eye. He told me he was making a traditional dish called Vegetable Gumbo, a hearty stew filled with okra, tomatoes, bell peppers, and a medley of other vegetables. Intrigued, I asked him if he would be willing to share his recipe with me. To my surprise, he agreed, and invited me back to his kitchen to watch him work his magic.

As I watched him chop, sauté, and stir, I was mesmerized by the way he moved with such grace and precision. He explained each step to me in detail, from the roux made of flour and oil to the perfect timing of adding each vegetable to the pot. I took notes furiously, determined to remember every little detail so I could recreate this masterpiece in my own kitchen.

After hours of simmering and stirring, the Vegetable Gumbo was finally ready. The chef ladled it into a bowl and handed it to me with a smile. I took a hesitant bite, unsure of what to expect. But as soon as the rich flavors hit my taste buds, I knew I had stumbled upon something special. The combination of spices, vegetables, and love that went into this dish was unlike anything I had ever tasted before.

I thanked the chef profusely and left the café with a spring in my step. I couldn't wait to get home and try my hand at making Vegetable Gumbo for myself. As soon as I walked through the door, I set to work gathering all the ingredients and following the chef's instructions to the letter. The aroma that filled my kitchen as the stew simmered on the stove brought back memories of that hot summer day in New Orleans.

When the Vegetable Gumbo was finally ready, I ladled it into a bowl and took a tentative bite. As the flavors exploded in my mouth, I couldn't help but smile. I had done it. I had recreated the chef's masterpiece in my own kitchen. From that day on, Vegetable Gumbo became a staple in my recipe repertoire, a dish I would make for family and friends on special occasions and lazy Sunday afternoons alike.

Over the years, I have tweaked the recipe here and there, adding my own spin with different vegetables and spices. But the heart of the dish remains the same – a warm and comforting stew that brings people together around the dinner table. And every time I make it, I think back to that hot summer day in New Orleans, and the kind old chef who shared his recipe with me. I am forever grateful for that moment, and for the delicious Vegetable Gumbo that has brought so much joy to my kitchen and my loved ones.