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Plant-Based Gumbo (Oil-free)

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Ingredients for Dry Roux:

Ingredients for Gumbo:

Directions for Dry Roux:

  1. Preheat the oven to 400 degrees F.
  2. Put flour in an oven-safe heavy-bottomed skillet.
  3. Place in the oven for 15 minutes.
  4. Stir every 15 minutes for 45 minutes.
  5. Now, stir every 10 minutes until the flour is a little lighter than the color of chocolate. This could take anywhere from 20 to 40 minutes. Notice the color of my roux in the comparison at the beginning of the video.
  6. Once your roux is a nice dark brown color, set it aside.

Directions for Gumbo

  1. Dry sauté mirepoix (onion, bell pepper, celery, and carrots) in a large heavy-bottomed stock pot for about 10 minutes on a medium low heat, stirring continuously. Add water, a tablespoon at a time, as needed to prevent sticking.
  2. Add garlic, and sauté for an additional minute.
  3. Add ¼ cup of water, stir, and add onion powder, garlic powder, smoked paprika, cayenne powder, sage, and poultry seasoning. Stir and cook for a couple minutes. 
  4. Add Better than Bouillon. Stir and cook for a minute.
  5. Add all but one cup of water and bring to a boil.
  6. Whisk ⅓ cup of the dry roux in the remaining cup of water. Save the rest of the dry roux in the refrigerator for another day. I store mine in a glass jar.
  7. Pour roux mixture in the pot and stir. Reduce heat to medium and cook for about 5 minutes.
  8. Add okra and bay leaves, stir, and cook on medium low uncovered for about 25 minutes.
  9. Add mushrooms, cover with a slight crack, and cook on medium low for about 10 minutes.
  10. Add cauliflower, stir, and simmer until the cauliflower is slightly tender, about 10 minutes. You don’t want the cauliflower to get too mushy. 
  11. Add the gumbo file and stir.
  12. Serve over rice. 

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Hi I’m Amy. My husband Rick & I adopted a Whole Plant lifestyle in 2012. We have had fantastic health results. Together, we’ve lost over 130 pounds! We offer private, lifestyle coaching and Zoom cooking lessons. We love to share our knowledge of this lifestyle and hope to spread the word and help others to Be Strong, Be Well and Be Green!🌱

Sharme Ridley, MEd, EdS 

Sharme Ridley is a Rouxbe certified plant-based cooking enthusiast who specializes in creating Louisiana Creole inspired dishes. Overcoming a host of health issues after adopting a plant-based diet, she now inspires others to follow a whole food, plant-based (WFPB) lifestyle through her efforts with her Atlanta Creole YouTube channel, where she offers WFPB cooking demonstrations and as one of the hosts for CNS Kitchen, a T. Colin Campbell Center for Nutrition Studies (CNS) plant-based support group. She has earned the CNS eCornell Plant Based Nutrition Certificate and is a Licensed Food for Life Instructor with the Physicians Committee for Responsible Medicine (PCRM). A retired public school teacher in her early 60s, she takes no medicines and is a living testament to the power of plants. Sharme has a B.S. in Secondary Education, a MEd in Educational Administration, and an EdS in Curriculum and Instruction.

The contents of this video/website are for informational purposes only. Information provided is not intended to be a substitute for professional medical advice or treatment. Always consult your health care provider if you have any health related concerns or questions.

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