Vegetarian Gumbo

This gumbo is sooooo GOOD that it makes me happy!

Wait...what? Gumbo? Vegetarian Gumbo? You thought there was no way to EVER eat gumbo after you became vegetarian, right? Well, thank you, fake meats! There's almost NOTHING that they have NOT re-created: chicken, sausage, shrimp, crab, fish...and somehow their science has replicated the mouth-feel (the texture) of almost every one of them. Now, as I mentioned in my April post, BEWARE of Ultra-Processed Foods. The scale is 1) Unprocessed 2) Minimally processed 3) Processed 4) Ultra-processed. And this recipe uses two Ultra-processed ingredients (sausage and chicken). I've also made the recipe with four of them (sausage, chicken, shrimp, and crab - the seafood version). But, again, it's all about temperance, in all things. If you don't want any of these, it will still be yummy because the flavor is in the roux and it's all good.

A little history on Gumbo or "Gombo". The name itself is an African word meaning "okra" or "okro", which suggests that its underlying foundation is okra PLUS. Okra plus sausage, okra plus chicken, okra plus seafood. From the beginning, the word came to be synonymous with soups or other dishes which contain okra and can be found wild in the fertile lands in the motherland. That blood memory traced all the way to the Americas, where there was no okra but we desired that same "gumbo" taste. Yes, okra was plentiful in Africa and, to those who know how to cook it in a way to prevent it from becoming a slimy sloppy mess, it can be a wonderful addition to many recipes (add the okra in the last 10 Minutes of cooking to prevent the "slime" factor).

Okra is a natural thickening agent which contains mucilage, a thick gel-like substance (that "slime" factor). It is high in calcium, vitamins A and C, minerals, and fiber, and is low in calories.

The Indigenous peoples had their own thickening agent: sassafras. It is made from dried and ground leaves of the sassafras tree, native to the East coast of North America, and its roots and bark were the original base for root beer. Today, we call the sassafras File' Powder. They used the powder in the same way: to flavor soups, stews, and gumbos.

Now, if you use Zatarain's Gumbo Mix, this recipe is almost idiot-proof (I know, because I've made SEVERAL idiotic mistakes myself like: forgetting to thaw the chikn OR sausage OR okra). The rice is already in the box - you can make some brown rice, if you like rice, on the side. It is a really forgiving recipe. If you forgot that you were supposed to cook the chikn or sausage first, and you are looking at a pot of hot ingredients, just allow them to cool before cutting them up - we don't want any "ouch! ouch!" moments. If this recipe is not spicy enough for you, you can either add more cayenne or top it off with your favorite Hot Sauce. This version is what I would call a "snot effect" of mild - yea I just made that up...and I'm sticking to it. Of course, everybody's taste buds are different, but remember, you are serving others, right? Or, maybe you want it all for youself? I don't blame you. I can't eat enough of it, myself either...

Vegetarian Gumbo

Servings: 4

Prep Time: 30 Minutes

Cook Time: 30 Minutes

Total Time: 1 Hour

Equipment Needed: Pot, Knife, Food Scissors (optional), Whisk (only needed if making your own Roux), Baking Pan (only needed if making the Roux), Measuring Utensils

Ingredients:

Roux~

2 Cups All Purpose Flour

OR

1 Box Zatarains Gumbo Mix

Mirepoix~

2 Cups Celery, diced

2 Cups Onion, diced

2 Cups Bell Peppers, diced (1 large, 1 red)

Creole Seasonings~

3 Tablespoons Garlic, minced

1 teaspoon Thyme

¼ teaspoon Cayenne

1 Tablespoon Cajun Seasoning (I used Slap Ya Mama)

1 teaspoon Smoked Paprika (optional)

Ingredients~

1 Vegetable Broth OR Vegetable Stock

1 Can Fire Roasted Tomatoes, diced

4 Gardein Sausage Links Bratwurst OR Tofurky Italian Sausages, crispy, cut into ¼ pieces

1 Daring Cajun Chicken, cut into strips

1 pound Okra, frozen (or less, as desired)

3-4 Tablespoons Corn Oil

3 Bay Leaves (remove after finished)

Vegetarian Gumbo Iingredients — Zatarain's Gumbo Mix is missing in this photo

Zatarains Gumbo Mix - just add veggie meat

Directions:

1. If you are making the Roux, make it first. Pre-heat the oven to 425 degrees and spread the flour on a baking pan on parchment paper (for easy transfer). Bake the roux for 45 Minutes on the middle rack.

2. Meanwhile, cut up the vegetable ingredients. Set aside.

A Cajun Mirepoix is composed of 3 ingredients: Bell Peppers, Celery, and Onions.

3. Cook the Sausages in Corn Oil on Medium-High, until crispy. Set aside.

4. Cook the Chicken in the same Corn Oil (you may add a little if skillet is dry) on Medium-High. Set aside.

Tofurky Sausage cut into 1/4 inch pieces — Tofurky Italian Sausages, slightly charred. You can use Gardein Bratwurst as well

Tofurky Sausage & Daring Cajun Chicken — In a separated skillet, with a little oil on the bottom, cook the Chikn and Sausage on Med-High Heat.

5. The Roux should be almost done now, so turn on the Pot and add 1-2 Tablespoons Corn Oil to the seasonings (Garlic, Cayenne, Cajun Seasoning.

The roux for the roux. — Try to use smoky flavors: smoked paprika & fire roasted tomatoes make the dish full of flavor.

6. Add the Mirepoix (Bell Peppers, Celery, Onions) to the Pot on Medium Heat.

Celery, Onions, Peppers - oh my! — Mirepoix in the house!

Stirring the celery, onions, bell peppers in the vegetable stock. — The saying goes "the darker the roux, the better the flavor" but I burned it once, so I just leave it be.

Whisk in the roux quickly so it doesn't clump up. — I don't know why they sell both vegetable stock and vegetable stock. They taste the same to me.

7. Add the Vegetable Broth and Diced Tomatoes to the Pot, adding the Roux as a slurry. Whisk it into the Pot quickly. If you are using the Zatarains’s Gumbo Mix, now is the time to add to the Pot (as an added bonus, Zatarain’s has rice already cooked in). If you did not, make some Brown Rice to go along with the dish.

See the bubbles! — I have already added the roux, now I am adding the fire roasted tomatoes to the mix!

That Daring Cajun Chicken meat makes the dish spicy. — I try to char the meat a bit for flavor, but not too much

8. Add the cooked Chicken and Sausage. Cover and cook 30 Minutes.

Bay leaves are there for an extra ump! — Bay leaves should be removed before eating.

9. Add the Okra and Bay Leaves during the last 10 Minutes. Ça c'est bon! (Cajun for: "That's good!")

one hour gumbo — Vegetarian Gumbo - quick and easy!

10. Serve and Enjoy!

Variations: Add Vegan Shrimp and/or Vegan Crab Meat found in Asian Grocery Stores or online: https://gtfoitsvegan.com/product-category/seafood/ We are not affiliated, but it seems that they have the goods.