Vegan Gumbo

Vegan gumbo is a flavorful vegan version of the popular Louisiana dish, made with Soy Curls and vegan sausage smothered in a rich and creamy roux with onion, celery, bell peppers, and okra served over a bed of brown rice and my Southern Style Mixed Greens.

Edited and republished for Black History Month. Originally published on February 9th, 2018. 

What is gumbo?

Gumbo is a popular Creole dish of Louisiana and is now their state dish. Classic gumbo recipe consists, of seafood and meat cooked in a stock and onion, celery and bell pepper.

My vegan gumbo recipe, kind of reminds me of my Smothered Tofu recipe, but with the addition of veggies along with protein and more flavor components. To make this recipe, I was first inspired by my friend Adrienne who was born in New Orleans and she shared a photo of her version of the original dish.

Her photo had chicken and sausage from what I recognize and looking at the photo inspired me to create a vegan version. I knew with the over 500 percent of people transitioning to a vegan diet, that many of them from areas here in the south are still craving for their favorite dishes and wondering how they could still enjoy the flavors and the textures.

So this vegan gumbo recipe is dedicated to all my transitioning vegan readers and those who are seasoned and are looking to try something new that’s full of flavor and just mind-blowing.

For that reason, I chose to use Soy Curls to replicate the chicken and Tofu Pups to replace the sausage. You can substitute seasoned jackfruit that is first baked for the chicken or any of the vegan chicken on the market or even tofu cubes.

You can substitute with the many vegan sausages that are on the market. These Beyond sausages are some of my favorites. Sometimes I also use Tofu Pups if that is what I have on hand. For those who are vegan but not gluten-free, these Field Roast Sausages are one of the best on the market and they are popular here in the USA that even Walmart carries them. This recipe is so flavorful that it will be the most forgiving, so you could even use beans instead.

What are soy curls?

Soy curls is a meat alternative made from whole organic soybeans, they have been cooked and dehydrated. it is not refined or isolated protein instead it contains the entire soybean. Soy curls are best stored in the freezer, when ready to prepare, they are rehydrated and it has the texture of shredded meat.

Nutritional yeast flakes nutrition facts:

Nutritional yeast is normally dairy-free and gluten-free. As a result, it can be beneficial for those with food allergies or sensitivities, including those on strict diets.  It also contains no sugar or soy and is low in fat.

Vitamin B-1, B-2, B-3, B-6, B-12, fiber, and high-quality protein are all found in nutritional yeast. Potassium, calcium, and iron are also present. Since nutritional yeast contains vitamin B-12, it can be especially beneficial to vegetarians and vegans.

The yeast strain of nutritional yeast, S. cerevisiae, can help to strengthen the immune system and reduce inflammation caused by bacterial infections. It can also assist with diarrhea treatment.

Nutritional yeast seems to help with weak nails and hair loss, according to some studies. It can also reduce acne and improve other common skin issues, particularly in adolescence. Since nutritional yeast is high in folic acid, it can help pregnant women have a healthier pregnancy.

What is Bragg’s liquid aminos?

Liquid aminos, like soy sauce or tamari, is made with soybeans. It adds the “umami” or savory flavor profile that is essential to adding depth for many recipes. I also use it in place of some salt, since it not only adds saltiness but also flavor.

Liquid aminos also has the amino acids that are present in soybeans that are necessary for vegans to eat. I love ingredients that improve my food while also adding nutritional benefit.

Unlike many common soy sauces, Bragg’s liquid aminos is gluten-free. I love using it for this reason, I never need to check the label, however if you do not have access to liquid aminos there are specifically gluten free soy sauces you can use instead.

If you are looking for a non soy based alternative, there is aminos made from coconut. It isn’t made from the actual coconut that you may be thinking of, but actually the sap of the coconut tree. It has that same umami flavor, similar to soy sauce, while also being vegan, soy free, and gluten free.

Vegan gumbo recipe:

• Butler Soy Curls
• Bragg’s liquid aminos
• Onion powder
• Garlic powder
• Olive oil
• Gluten free all purpose flour
• Nutritional yeast flakes
• Onion
• Garlic
• Bell pepper
• Celery
• Vegetable broth
• Diced tomatoes
• Creole seasoning
• Thyme
• Parsley
• Basil
• Cayenne pepper
• Bay leaf
• Vegan sausages
• Okra

How to make vegan gumbo?

Vegan gumbo is simple to make but the flavor is mind-blowing! I first made a roux using gluten-free flour and olive oil. This is the most technical part of making the dish and the rest is easy peasy.

I used vegetable bouillon plus water to make my vegetable broth, some great ones online here or check at your local health food store. You can substitute vegetable broth. I used fresh okra, but you could substitute with frozen.

Oh yes, I just remembered that I also made my own Creole seasoning, so you can either use store-bought.

• Prepare soy curls – Preheat oven 400℉. Drain soy curls and toss with Bragg’s Liquid Aminos, onion powder, garlic in a large bowl. Transfer to a parchment lined a baking sheet that is lightly greased and bake for 25 minutes turning halfway or until soy curls are crisp on the edges and golden brown. 
• Prepare the roux – Heat oil over medium heat in a large saucepan, add flour and stir to prevent clumping. Keep stirring constantly and cook for about 10 minutes or until roux is brown.
• Once you have achieved that brown color, add the yeast flakes, onion, garlic, celery, bell pepper, green onion and cook for about 5 minutes stirring constantly.
• Stir in vegetable broth, diced tomatoes, Creole seasoning, thyme, parsley, basil, cayenne pepper, and bay leaf. Bring to boil stirring, allow to thicken and for flavors to blend, about 10 minutes.
• Meanwhile, lightly sauté chopped sausages in a skillet until brown. Add okra, sausage, and soy curls to the base and cook for 10 more minutes or until okra is tender.
  Delicious served over brown rice.

Substitutes for okra:

1. Eggplant
2. Zucchini
3. Green Beans
4. Cabbage
5. Nopal

Other amazing southern inspired recipes to try:

• Southern Fried Cabbage
• Southern Cole Slaw
• Skillet Cornbread Vegan Gluten-Free
• Vegan Sweet Potato Pie
• Southern Black-Eyed Peas
• Vegan Southern Style Succotash 
• Vegan Southern Green Beans And Potatoes