Articles & Recipes

Okra and Squash Gumbo (vegan, gluten-free)

January 2, 2019

Serve this hearty dish on a chilly night with your favorite crusty bread for dipping.

Ingredients Makes 4 servings

3 tbsp grapeseed oil 45 mL
sliced (1⁄2 inch/1 cm) okra (see Tips)
1 cup chopped onion 250 mL
1 cup chopped celery 250 mL
1 cup chopped green bell pepper 250 mL
1 tsp fine sea salt 5 mL
2 tbsp Cajun seasoning 30 mL
6 to 8 cloves garlic 6 to 8
1⁄4 cup tomato paste 60 mL
1 can (28 oz/796 mL) diced tomatoes, with juice 1
8 cups chopped peeled butternut squash (see Tips) 2 L
2 tbsp wheat-free tamari (see Tips) 30 mL
1 tsp chopped fresh thyme leaves 5 mL
1⁄8 to 1⁄4 tsp cayenne pepper 0.5 to 1 mL

Instructions

Prep
  • Medium (about 4 quart) slow cooker
  1. In a large skillet over medium-high heat, heat oil. Add okra, onion, celery, green pepper and salt. Cook, stirring frequently, until vegetables are softened, 5 to 6 minutes. Stir in Cajun seasoning, garlic and tomato paste. Cook for 5 to 6 minutes, until tomato paste is lightly browned.
  2. Stir in tomatoes, with juice, and squash. Bring mixture to a simmer. Remove from heat and transfer to slow cooker stoneware.
  3. Cover and cook for 8 hours on Low or 4 hours on High. Stir in tamari, thyme and cayenne. Serve immediately or let cool, transfer to an airtight container and refrigerate for up to 5 days.
Okra is a green vegetable common to Creole-style cooking. When slowly simmered, its starchy flesh helps to thicken and lend body to stews or casseroles. Substitute an equal amount of chopped peeled sweet potatoes for the squash. Wheat-free tamari is a gluten-free seasoning made from fermented soybeans. It can be found in most well?stocked supermarkets and natural food stores.

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