Mushroom and Tempeh Gumbo

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
40%
Mushroom and Tempeh Gumbo
65 min.
6
282kcal

Suggestions


Welcome to a delightful culinary adventure with our Mushroom and Tempeh Gumbo! This hearty dish is a perfect blend of flavors and textures, making it an ideal choice for anyone seeking a satisfying meal that caters to various dietary preferences. Whether you're vegetarian, vegan, gluten-free, or simply looking for a delicious dinner option, this gumbo has you covered.

Imagine a warm bowl filled with a rich, savory broth, brimming with an array of fresh vegetables, including vibrant bell peppers, earthy mushrooms, and tender okra. The addition of tempeh not only enhances the protein content but also adds a delightful chewiness that complements the dish beautifully. With a medley of spices like smoked paprika, thyme, and cayenne pepper, each spoonful is a burst of flavor that will transport your taste buds straight to the heart of Louisiana.

Ready in just 65 minutes, this gumbo is perfect for a cozy lunch or a comforting dinner with family and friends. Serve it over a bed of fluffy brown rice, and don’t forget to have some Louisiana hot sauce on hand for those who crave a little extra heat! Join us in creating this delicious, wholesome meal that is sure to impress and satisfy everyone at the table.

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.3 teaspoon ground pepper (use more f heat)
  • cups vegetable stock 
  • cups brown rice cooked
  • teaspoon basil dried
  • 1.5 teaspoons thyme dried
  • cloves garlic minced
  • 0.5 teaspoon sea salt 
  • large bell pepper green stemmed seeded finely chopped
  • ounces mushrooms sliced (I used a "gourmet blend" of cremini, oyster, maitake, and button mushrooms)
  • 12 ounces okra fresh sliced
  • large onion finely chopped
  • teaspoon granulated onion 
  • 16 ounces portabello mushrooms stemmed sliced cut into inch-long pieces
  • large celery stalks finely chopped (medium)
  • 0.5 teaspoon rubbed sage 
  • servings salt to taste
  • 1.5 teaspoons paprika smoked
  • teaspoons soya sauce gluten-free
  • ounces tempeh for alternatives (see note below )
  • 0.3 teaspoon pepper white freshly ground (use more f heat)
  • 0.3 cup flour gluten-free whole wheat (or )

Equipment

  • bowl
  • frying pan
  • mixing bowl
  • pot
  • blender
  • dutch oven

Directions

  1. Make the seasoning blend by mixing all the seasonings in a small bowl.
  2. Cut the tempeh into 1/2-inch cubes.
  3. Place it in a mixing bowl and drizzle it with the soy sauce and mix well.
  4. Sprinkle with 1 teaspoon of the seasoning blend, mix well, and set aside to marinate.
  5. Heat a large, dry soup pot or Dutch oven.
  6. Add the flour and toast, stirring constantly, until it turns the color of a paper bag and starts smelling nutty (see photo here). Be careful not to burn it, but if you do, wipe out your pan and start over.
  7. Remove from heat.
  8. Pour into a blender along with 2 cups of the broth and blend until combined. Set aside.Wipe out the pot and return it to the heat.
  9. Add the onion and cook until it begins to soften, adding water by the tablespoon if needed to prevent sticking.
  10. Add the celery and bell pepper and continue to cook another 2 minutes.
  11. Add the mushrooms and garlic and 2 tablespoons of water and cover tightly. Cook until mushrooms begin to soften, about 2 minutes.Give the flour mixture another quick whirl in the blender and add it to the vegetables, along with 4 cups of broth and the okra.
  12. Add all the remaining seasoning blend, and bring to a simmer. Reduce heat to low, cover, and cook for 25 minutes.While the gumbo is cooking, brown the tempeh.
  13. Heat a non-stick skillet and add the tempeh in a single layer. Cook, turning often, until it is browned on all sides.After the gumbo has cooked for 25 minutes, add the tempeh and, if the soup seems too thick, another cup of broth. Cook for a few more minutes. Check the seasoning and add salt if you like.
  14. Serve in bowls over brown rice with Louisiana hot sauce on the table.

Nutrition Facts

Calories282kcal
Protein19.09%
Fat17.21%
Carbs63.7%

Properties

Glycemic Index
62.37
Glycemic Load
14.79
Inflammation Score
-9
Nutrition Score
25.163478457409%

Flavonoids

Apigenin
0.04mg
Luteolin
1.31mg
Isorhamnetin
1.25mg
Kaempferol
0.19mg
Myricetin
0.06mg
Quercetin
17.63mg

Nutrients percent of daily need

Calories:282.35kcal
14.12%
Fat:5.76g
8.87%
Saturated Fat:1.13g
7.05%
Carbohydrates:48g
16%
Net Carbohydrates:41.1g
14.94%
Sugar:7.22g
8.02%
Cholesterol:0mg
0%
Sodium:1266.06mg
55.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.39g
28.78%
Manganese:2.27mg
113.7%
Vitamin C:38.54mg
46.71%
Vitamin B3:7.29mg
36.45%
Copper:0.68mg
34.24%
Phosphorus:333.63mg
33.36%
Vitamin B6:0.64mg
31.85%
Magnesium:118.19mg
29.55%
Fiber:6.9g
27.62%
Vitamin K:28.35µg
27%
Vitamin A:1307.49IU
26.15%
Potassium:869.81mg
24.85%
Selenium:16.96µg
24.23%
Vitamin B1:0.34mg
22.87%
Vitamin B2:0.39mg
22.81%
Folate:81.71µg
20.43%
Vitamin B5:1.88mg
18.78%
Iron:3.34mg
18.53%
Zinc:2.06mg
13.75%
Calcium:132.75mg
13.27%
Vitamin E:0.49mg
3.29%
Vitamin D:0.26µg
1.76%
Vitamin B12:0.08µg
1.26%