4.5
2 ratings

Vegan Filé Okra Gumbo

Louisiana's staple cuisine

A classic gumbo contains a variety of seafood, meats and vegetables in a thick roux, typically served over rice. This recipe gives a spin to this Creole cuisine to make it vegan-friendly for anyone under dietary restrictions. He recommends only using Italian vegan sausages because other sausages may not mix well with the seasonings used in his gumbo.  

This recipe is courtesy of Chef Kenneth Temple.

Ready in
1 h
23 m
(prepare time)
37 m
(cook time)
6
Servings
956
Calories Per Serving

Ingredients

  • 1 Cup grapeseed oil
  • 1 1/2 Pound small okra, sliced 1/4 inch
  • 1 large onion, chopped medium
  • 1 red bell pepper, chopped medium
  • 3 celery stalks, chopped medium
  • 1 Tablespoon Creole seasoning
  • 2 Teaspoons kosher salt
  • 2 Teaspoons black pepper
  • 1 Teaspoon cayenne
  • 1/2 Teaspoon white pepper
  • 2 Teaspoons garlic powder
  • 2 Teaspoons onion powder
  • 6 garlic cloves, chopped small
  • 2 Tablespoons tomato paste
  • 2 bay leaves
  • 5 fresh thyme sprigs
  • 1 Tablespoon vegan Worcestershire
  • 8 Cups low sodium vegetable stock
  • 4 roast Italian sausages, sliced 1/2 inch thick
  • 2 Teaspoons filé powder, plus more for garnish
  • 3 Cups cooked, wild rice blend

Directions

Turn on the stove to medium-heat.

In a heavy bottom pot, add grapeseed oil and heat for 5 minutes.

Once hot, fry the okra in batches for 1-2 minutes.

Place in a bowl lined with paper towels.

Add onion, bell pepper and celery, and cook for 6 minutes, stirring occasionally.

Add okra and stir a few times.

In a medium bowl, add the creole seasoning, kosher salt, black pepper, cayenne, white pepper, garlic powder and onion powder.

Then mix together.

Season vegetables with half of the seasoning mix, stir vegetable mixture a few times.

Add garlic, bay leaf and thyme sprigs, stir a few times.

Add tomato paste, stir to make sure it coats the vegetables.

Add the remaining seasoning mix, vegan Worcestershire and vegetable stock.

Stir a few times and bring gumbo to a boil.

Add Italian vegan sausage and filé powder, bring back to a boil then reduce the heat to medium-low and cook for 35 minutes.

Turn off the heat, taste and adjust seasoning, serve in individual bowls with rice and filé powder at the dinner table.

Nutritional Facts
Servings6
Calories Per Serving956
Total Fat62g95%
Sugar7gN/A
Saturated12g61%
Cholesterol57mg19%
Protein27g53%
Carbs80g27%
Vitamin A106µg12%
Vitamin B120.7µg28.6%
Vitamin B61mg76%
Vitamin C63mg70%
Vitamin E12mg82%
Vitamin K57µg48%
Calcium190mg19%
Fiber11g46%
Folate (food)178µgN/A
Folate equivalent (total)178µg44%
Iron5mg30%
Magnesium243mg58%
Monounsaturated17gN/A
Niacin (B3)10mg60%
Phosphorus568mg81%
Polyunsaturated29gN/A
Potassium1184mg25%
Riboflavin (B2)0.5mg37%
Sodium1330mg55%
Thiamin (B1)0.8mg66.6%
Water517gN/A
Zinc7mg66%