Recipe: Mudear’s Louisiana Gumbo - The Vegans on the Run Way

Vegans on the Run

Owner: Dr. Joslin Mar-Dai Pickens

Website: www.thevegansontherun.com 
Instagram: @vegans_on_the_run
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A soulful, Louisiana-style vegan gumbo with deep flavor and comfort in every bowl. A nod to my grandmother’s recipe that we remember from childhood, made vegan. 

Ingredients

Roux:

  • ½ cup grapeseed oil
  • ½ cup all-purpose flour

Veggies:

  • 1 onion (diced)
  • 1 bell pepper (diced)
  • 2 ribs celery (diced)
  • 4 cloves garlic (minced)
  • 1 cup okra
  • 1 cup mushrooms
  • 1 cup hearts of palm
  • Vegan sausage or vegan chicken (optional but delicious)

Liquids & Seasonings:

  • 6 cups vegetable broth
  • 1 can crushed tomatoes
  • 2 tbsp Louisiana hot sauce
  • 2 bay leaves
  • 1 tbsp gumbo filé powder
  • 1 tbsp smoked paprika
  • 1 tsp thyme
  • 1 tsp oregano
  • ½ tsp cayenne
  • Salt & pepper to taste
  • 2 tbsp soy-free vegan Worcestershire
  • 1 tbsp liquid smoke

To Serve:

  • Brown rice, quinoa, or cauliflower rice
  • Fresh parsley or green onions
  • And if you’re truly from Louisiana — a dollop of potato salad and saltine crackers on the side!

 

Instructions

  1. Make the Roux: Heat oil and slowly whisk in flour. Stir continuously for 25–30 minutes, or until the mixture has reached a deep brown color.
  2. Add the Holy Trinity: Stir in onion, bell pepper, celery, and garlic. Cook 5–7 minutes or until translucent.
  3. Build Flavor: Add spices, okra, mushrooms, hearts of palm, vegan proteins, broth, and tomatoes.
  4. Simmer: Reduce the heat and simmer 30–40 minutes to develop flavor.
  5. Final Touches: Add gumbo filé, Worcestershire, and liquid smoke. Season to taste and let it slow simmer another 15–20 minutes.

 

Note: Real Louisiana gumbo is a slow roll — the depth of flavor comes with patience.