Mushroom Gumbo

Discover the bold and comforting flavors of Mushroom Gumbo, a hearty plant-based twist on the classic Cajun dish that’s brimming with robust spices and wholesome vegetables. This recipe features tender baby bella mushrooms and crisp okra, simmered in a rich, smoky broth seasoned with Cajun seasoning, smoked paprika, and thyme. A golden-brown roux is the foundation of this gumbo, lending the dish its signature depth and creamy texture. Diced onions, bell peppers, and celery—the holy trinity of Cajun cuisine—enhance the aroma, while soy sauce adds an extra umami kick. Served over fluffy cooked rice and garnished with fresh parsley and green onions, this mushroom gumbo is a satisfying, vegetarian-friendly meal perfect for weeknight dinners or cozy gatherings. Ideal for fans of vegetable-forward recipes, it’s packed with flavor and ready in under an hour!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 3 tablespoons all-purpose flour
• 1 medium, diced yellow onion
• 1 medium, diced green bell pepper
• 2 medium, diced celery stalks
• 4 minced garlic cloves
• 16 ounces, sliced baby bella mushrooms
• 10 ounces, sliced okra
• 4 cups vegetable broth
• 14 ounces canned diced tomatoes
• 2 tablespoons Cajun seasoning
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 whole bay leaf
• 1 tablespoon soy sauce
• 3 chopped green onions
• 2 tablespoons, chopped fresh parsley
• 4 cups cooked rice
• 1 to taste salt
• 1 to taste black pepper

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Sprinkle the flour into the hot oil and whisk continuously to create a roux. Cook for 5-7 minutes, stirring constantly, until the roux turns a deep golden brown color.

Step 3

Add the diced onion, green bell pepper, and celery to the roux. Sauté for 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 5

Add the sliced mushrooms to the pot and sauté for 5-7 minutes, or until they release their moisture and begin to brown.

Step 6

Stir in the sliced okra and cook for an additional 2-3 minutes.

Step 7

Pour in the vegetable broth and canned diced tomatoes, including their juices. Mix well to combine.

Step 8

Season the gumbo with Cajun seasoning, smoked paprika, dried thyme, and the bay leaf. Add the soy sauce for depth of flavor. Stir to combine.

Step 9

Bring the gumbo to a gentle boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, stirring occasionally.

Step 10

Taste and adjust the seasoning with salt and black pepper as needed. Remove and discard the bay leaf.

Step 11

Serve the mushroom gumbo hot over cooked rice. Garnish with chopped green onions and fresh parsley.

Nutrition Facts

Serving size	3756.3 grams (3756.3g)

Amount per serving	% Daily Value*
Calories	2320

Total Fat 54.70g	70%
Saturated Fat 10.40g	52%
Polyunsaturated Fat 9.10g
Cholesterol 8mg	3%
Sodium 10469mg	455%
Total Carbohydrate 396.60g	144%
Dietary Fiber 55.60g	199%
Total Sugars 58.40g
Protein 70.40g	141%

Vitamin D 32IU	159%
Calcium 915mg	70%
Iron 26mg	146%
Potassium 7776mg	165%

*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.

Source of Calories

Fat: 20.9%

Protein: 11.9%

Carbs: 67.2%