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Vegan Gumbo with Rice | Vegan Value Meal


Gumbo, a soulful one-pot classic, is a dish rooted in Black Creole and Southern traditions—slow-cooked, deeply seasoned, and made to feed a crowd. This Vegan Value Meal keeps all the comforting flavor you expect from gumbo, using vegan sausage, okra, and a rich roux-based broth to create a hearty meal that feeds a family for under $20.


🛒 Grocery List (with approximate prices):

  • Tomato paste – $1.00

  • Canned red or kidney beans – $1.00

  • White rice – $2.00

  • Vegetable stock (32 oz) – $2.50

  • Vegan sausage (14 oz) – $4.50

  • Okra (frozen or fresh) – $3.00

  • Red bell pepper – $1.50

  • Green bell pepper – $1.00

  • Celery – $2.00

  • Yellow onion – $1.00

  • Garlic – $0.50

  • Sunflower or neutral oil – $3.00

  • All-purpose flour – $1.50


Estimated Total: $18.50


📌 Grocery Price Disclaimer:These prices are based on average costs and may vary depending on your location and store. The goal of Vegan Value Meals is to show how affordable plant-based eating can be with simple, accessible ingredients.


🔪 Kitchen Tools Needed:

  • Large pot or Dutch oven

  • Medium saucepan (for rice)

  • Wooden spoon or whisk

  • Knife

  • Cutting board

  • Measuring cups and spoons


🍽️ Serving Size: 4–6 servings | ⏱️ Prep Time: 20 minutes | 🔥 Cook Time: 45 minutes



🌿 Ingredients:

For the Gumbo:

  • 3 tablespoons neutral oil

  • 3 tablespoons all-purpose flour

  • 1 yellow onion, diced

  • 1 red bell pepper, diced

  • 1 green bell pepper, diced

  • 2 celery stalks, chopped

  • 3 cloves garlic, minced

  • 1 package vegan sausage, sliced

  • 1 tablespoon tomato paste

  • 1 can red or kidney beans, drained and rinsed

  • 2 cups okra (fresh or frozen)

  • 4 cups vegetable stock

  • Salt and black pepper, to taste

  • Cajun or Creole seasoning, to taste


For Serving:

  • Cooked white rice


📝 Instructions:

  1. Make the roux:Heat oil in a large pot over medium heat. Whisk in flour and cook, stirring constantly, until the roux turns a deep golden brown (about 5–7 minutes). Be patient—this builds flavor.

  2. Add the vegetables:Stir in onion, bell peppers, and celery. Cook until softened, about 5 minutes. Add garlic and cook for 30 seconds.

  3. Brown the sausage:Add sliced vegan sausage to the pot and cook for 3–4 minutes, allowing it to brown slightly.

  4. Build the gumbo:Stir in tomato paste, beans, okra, and vegetable stock. Season with salt, pepper, and Cajun seasoning.

  5. Simmer:Bring to a gentle boil, then reduce heat and simmer uncovered for 30–35 minutes, stirring occasionally.

  6. Serve:Taste and adjust seasoning. Serve hot over cooked white rice.


Why You’ll Love This Recipe:

✅ Rooted in Black Southern & Creole traditions

✅ One-pot, family-friendly meal

✅ Hearty and satisfying

✅ Budget-conscious and filling

✅ Perfect for meal prep or leftovers


This Vegan Gumbo with Rice honors tradition while showing how plant-based meals can still feel familiar, comforting, and deeply nourishing. It’s proof that you don’t have to sacrifice flavor—or culture—to eat well on a budget.


 
 
 
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