Chickpea and Lentil Vegan Gumbo

Write a Review
  • 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.

Ingredients

  • 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)

Directions

    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.

From this recipe

Find out how our vanilla is putting people before profit

Read More

Discover More