Vegetarian Gumbo
Vegetarian Gumbo is a hearty, flavorful stew from Louisiana, deeply rooted in Cajun and Creole culinary traditions. It typically features a rich, dark roux base with a medley of vegetables like okra, celery, bell peppers, and onions, often combined with plant-based proteins such as beans or tofu and served over rice.
🍽️ Nutrition at a glance
This dish is generally balanced, offering a good mix of complex carbohydrates from vegetables and rice, plant-based protein, and healthy fats from the roux and oils. It is rich in fiber, vitamins A and C, and iron, with a typical serving containing around 300-400 calories.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 8 g |
| Carbs | 32 g |
| Fat | 6 g |
| Fiber | 7 g |
| Sugar | 5 g |
| Sodium | 850 mg |
| Potassium | 480 mg |
| Vitamin A | 45% DV |
| Vitamin C | 25% DV |
| Iron | 20% DV |
| Calcium | 10% DV |
| Magnesium | 15% DV |
| Folate | 30% DV |
| Manganese | 40% DV |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, gumbo is a melting pot of influences, blending African, French, Spanish, and Native American cooking techniques, with the vegetarian version highlighting the adaptability of this iconic dish. Nutritionally, the use of okra and filé powder (ground sassafras leaves) as natural thickeners adds unique textures and antioxidants not commonly found in other stews.
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AI estimate may be inaccurate · Terms