Vegetarian Gumbo


Toss canned and frozen vegetables in your slow cooker with Cajun spices, then serve over warm rice.

Vegetarian Gumbo
Photo: Jason Donnelly
Prep Time:
10 mins
Slow Cook Time:
6 hrs
Total Time:
6 hrs 10 mins


  • 2 15 ounce cans black beans, rinsed and drained

  • 1 28 ounce can diced tomatoes, undrained

  • 1 16 ounce package frozen sweet pepper and onion stir-fry vegetables

  • 2 cup frozen cut okra

  • 2 - 3 teaspoon Cajun seasoning

  • 3 cup hot cooked white or brown rice

  • Chopped green onions (optional)


  1. In a 3 1/2- to 4 1/2-quart slow cooker combine beans, tomatoes, frozen stir-fry vegetables, frozen okra, and Cajun seasoning.

  2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.

  3. Ladle gumbo into shallow bowls over hot cooked rice. If desired, sprinkle with green onions.



Nutrition Facts (per serving)

250 Calories
1g Fat
52g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 250
% Daily Value *
Total Fat 1g 1%
Sodium 675mg 29%
Total Carbohydrate 52g 19%
Total Sugars 7g
Protein 14g
Vitamin C 37.2mg 186%
Calcium 131.3mg 10%
Iron 4mg 22%
Potassium 413mg 9%
Folate, total 121mcg
Vitamin B-6 0.1mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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