Chickpea and Lentil Vegan Gumbo

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  • Total Time: 1 hrs
  • Hands-on Time: 30 mins
  • Makes: 6 servings

Enjoy the flavors of traditional New Orleans' cuisine in this hearty and colorful, gumbo-inspired stew that's packed with healthy vegetables, lentils and chickpeas.


  • 3 teaspoons olive oil

  • 1/4 cup whole wheat flour

  • 2 stalks celery, chopped

  • 1 medium onion, chopped

  • 3 carrots, thinly sliced

  • 1 teaspoon Frontier Co-op Seafood Seasoning

  • 3 cloves garlic, pressed or minced

  • 1 can (14.5 ounces) diced tomatoes

  • 2 sweet orange peppers, thinly sliced

  • 2 sweet red peppers, thinly sliced

  • 1 cup okra, cut into 1-inch thick pieces

  • 4 red potatoes, chopped into small half moons

  • 1/2 cup dry red lentils

  • 1 can (15 ounces) chickpeas, rinsed and drained

  • 1 teaspoon Frontier Co-op Thyme Leaf

  • 3 teaspoons Frontier Co-op Low Sodium Vegetable Broth Powder

  • 1 teaspoon light brown sugar

  • 4 cups water

  • 1 teaspoon fresh lemon juice

  • 1 pinch sea salt

  • 1 pinch Frontier Co-op Black Pepper

  • 3 to 4 dashes hot sauce (optional)


    1. Heat a large pot over medium-low heat.

    2. Add olive oil and slowly whisk in flour. Continue to whisk until mixture is medium brown, thick and bubbly, around 3 to 4 minutes.

    3. Add the celery, onion, carrots and Seafood Seasoning, and stir until veggies soften, around 5 minutes. Add water to the mixture a little at a time if mixture starts to stick.

    4. Add garlic and continue to cook for 1 more minute.

    5. Turn heat up to medium high and add tomatoes, sweet peppers, okra, potatoes, lentils, chickpeas, thyme, broth powder, brown sugar and 4 cups of water. Bring to a boil, then lower heat and let the soup simmer for 30 to 40 minutes, or until lentils are tender, stirring occasionally.

    6. Add 1/2 cup water to gumbo if you desire a thinner stew consistency. Taste and then add lemon juice, salt, pepper and a dash or two of the Frontier Seafood Seasoning just before serving. Add hot sauce if desired.

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