Healthy Gumbo Recipe in the Crock Pot

4.74 from 19 votes

A healthy vegan version of the iconic New Orleans dish!

I come from a long line of cold, bitter New Englanders. But amidst the cold winters and general unfriendliness, my family has always had a soft spot for the south, especially southern cooking. My family loves everything from key lime pie to shrimp and grits. But more than any other dish, I remember growing up on gumbo. It doesn’t get much more quintessentially southern than this Creole classic, and this clean, vegan healthy gumbo recipe crock pot meal is a healthy way to enjoy southern comfort food.

As the official cuisine of Louisiana, gumbo is a classic New Orleans dish. Bold, spicy, and iconic, gumbo boasts as much rich cultural flavor and heritage as the city itself.

Rich in Flavor and Culture

healthy gumbo recipe crock pot

Generally agreed to have originated in Louisiana in the eighteenth century, gumbo remains a cultural staple of the state. Today, the dish itself is often seen as a metaphor for the rich blend of cultures in that region. Indeed, gumbo recipes bear influence from French, Spanish, African, and indigenous cooking practices.

As with any dish this rich in cultural history, there’s no one “standard” gumbo recipe. That said, there are a few staple ingredients that no gumbo would be complete without. It would be tough to find any traditional Louisiana gumbo recipe without the “holy trinity” of vegetables: celery, onion, and bell pepper. Okra, a staple in African and African-American cooking, is another can’t-miss veggie you’ll find in nearly all gumbo recipes.

This vegan healthy gumbo recipe crock pot meal has all the classic staples. This recipe also includes diced tomatoes and carrots for an extra-hearty veggie stew.

No Meat, No Problem

healthy gumbo recipe crock pot

Traditionally, along with okra and the “holy trinity” veggies, gumbo also features some combination of meats and seafood. Chicken, sausage, shrimp, and fish are some of the most common add-ins. However, this vegan gumbo recipe is an entirely meatless version of the classic dish. And trust me, you won’t miss the meat for a second. In this recipe, we used asparagus but when okra is in season, we would recommend this veggie instead.

Instead of sausage and seafood, this slow-cooker healthy gumbo recipe adds kidney beans and mushrooms, turning mixed veggie soup into a thick and hearty stew. Meanwhile, this meatless recipe is definitely not hurting for protein. This mix of clean veggies and beans keeps things hearty, filling, and nutritious.

There’s no reason you can’t enjoy a bowl of this vegan gumbo all on its own as a stew. Traditionally, however, gumbo is served over rice. While white rice is often the go-to when it comes to southern cuisine, this clean recipe is best served over healthy brown rice.

This healthy gumbo recipe crock pot meal is a healthy vegan twist on an iconic southern dish. Just as bold, flavorful, and filling as the Louisiana classic, this zesty recipe is a can’t-miss for vegans, vegetarians, and casual Meatless Monday observers alike.

Healthy Gumbo Recipe Crock Pot Meal

healthy gumbo recipe crock pot
4.74 from 19 votes

Slow Cooker Vegan Gumbo Recipe

This Vegan Gumbo is a healthy and delicious Southern dish, slow-cooked to tasty perfection.
Prep Time 15 minutes
Cook Time 4 hours 30 minutes
Total Time 4 hours 45 minutes
Yield 6 people
Serving Size 0.5 cup rice with 1 cup gumbo
Course Dinner
Cuisine American, Southern


  • 1 yellow onion chopped small
  • 1 green bell pepper chopped small
  • 2 celery stalks chopped small
  • 2 carrots large, peeled and chopped small
  • 4 garlic cloves minced
  • 3 cups vegetable broth
  • 30 ounces diced tomatoes cans
  • 30 ounces kidney beans cans, rinsed and drained
  • 1 1/2 cups asparagus chopped or optional okra for a more traditional Gumbo
  • 1 1/2 cups mushrooms cut into quarters
  • 2 tablespoons soy sauce
  • 2 tablespoons cajun seasoning
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon dried thyme not ground
  • 2 tablespoons tomato paste
  • 2 cups brown rice cooked
  • 1/4 cup parsley fresh, chopped


  • Combine all ingredients, except tomato paste, rice, and parsley, in a slow cooker. Cook on low for 8 hours or high for 4 hours.
  • Stir in the tomato paste and cook for 30 minutes on high or until thickened.
  • Spoon rice into serving bowls, ladle gumbo over rice and sprinkle parsley on top. Serve and enjoy!

Nutrition Information

Serving: 0.5cup rice with 1 cup gumbo | Calories: 261kcal | Carbohydrates: 51g | Protein: 13g | Fat: 2g | Sodium: 892mg | Fiber: 13g | Sugar: 10g |
SmartPoints (Freestyle): 8
Keywords dairy-free, Plant-Based, Slow Cooker, Vegan, Vegetarian

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This healthy gumbo recipe is a quick, simple, and filling crock pot meal. It’s delicious Southern-style comfort food at its finest and is a perfect choice for vegans, vegetarians, or flexitarians. If you’re looking for a healthy and hearty way to fight the winter blues, make a big batch of this gumbo and share it with your friends and family! 

More Vegan Soups and Stews

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Quick and Easy Black Bean and Lentil Soup

Creamy coconut milk turns this super healthy, totally vegan soup into rich and delicious winter comfort food. Meanwhile, black beans and lentils keep this meatless recipe high in protein, fiber, and tons of other vitamins and minerals.

Slow Cooker Vegetable Chili

A healthy and hearty all-vegetable chili recipe. Loaded with beans, veggies, and bold and spicy chili flavors, it’s a must-have recipe for any vegan or vegetarian cooking.

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Chef Nichole

Nichole has a culinary degree from Great Lakes Culinary Institute and has worked in the culinary industry for 10 years. She also has the knowledge to write recipes using the most nutritious, fresh, and balanced ingredients. Nichole enjoys creating healthy and tasty recipes anyone can prepare, no matter their cooking skill level.

More by Chef Nichole


  1. Actual actual nightmare to my eyes…. The vary essence of gumbo flies in the face of vegetarianism. If it walks, crawls, swims, or flies, we catch and cook it! It’s the Holy Trinity or mirepoix, pick one. Seafood gumbo’s more likely to use okra, but land critter tends to have filé, preferred additive of Cajuns. Now, there are many variants on gumbo, like most recipes, but one thing I can tell you is it always starts with a roux, and a brick one. It’s why seafood and poultry gumbo are both red, despite poultry gumbo not using tomatoes. Roux’s also a thickener, since you were concerned and added beans, but this is a soup, not a curry or pour over like etoufee, that rice should be floating. You made chili with a blend of cayenne, paprika, onion, and garlic powders marketed as Cajun. I’m glad it was tasty, but it isn’t gumbo.

  2. Super tasty! I left out the celery and mushrooms and asparagus, and instead added an extra carrot and some veggie sausage from Kroger. Highly recommend ?

    1. The calorie count is with the rice, our nutrition information includes all ingredients listed in the recipe.

    1. Tim,

      Here’s how I make a Gumbo, soup, or stew thicker:

      1. Take one cup of the soften veggies (w/o liquid), mash well and add back to the recipe.
      2. Add 2 Tablespoons cornstarch to 1/2 cup liquid from the soup, stir well and add back to the recipe.

  3. Can’t wait to try..sounds so good!! We are a family of vegetarians/vegans, so I’m looking forward to trying this! And being able to cook in a crockpot makes it even better! I’m always looking for vegan/vegetarian recipes that aren’t super involved or time-consuming, so I was happy to see this recipe! Please keep them coming! So many doctors now recommend plant-based diets!

      1. I made this vegan gumbo last night and my family and I loved it!! It’s healthy, filling, and delicious! Going to take some to my mom today!!

  4. So far looks lovely in the crock pot. Was looking for a way to use up some home grown okra, so I added an extra cup. I made my own blend of Cajun spices.

  5. This was really good, I had a lot of leftover veggies from my garden that needed to be used up so I used red and green bell peppers, Celery, carrots, onion and fresh tomato. I used my food processor to make it super easy. I topped it with rice, Beyond Hot Italian Sausage and served with jalapeño corn bread. Picky husband loved it too! Thank you for the great recipe!5 stars

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