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Instant Pot Vegan gumbo

Vegan Gumbo

Author: Heidi Boortz
Servings : 6


  • 3 Tbsp 100% whole grain flour see notes
  • 1 Tbsp extra virgin olive oil
  • 1 cup frozen diced onions
  • 2 Tbsp bottled minced garlic
  • 1 cup carrot diced
  • 8 oz frozen diced bell peppers
  • 2 cans red kidney beans rinsed and drained
  • 12 oz frozen sliced okra
  • 1 can Diced Tomatoes
  • 1 Tbsp dried sage
  • 1 Tbsp dried thyme
  • 1 1/2 Tbsp cajun seasoning
  • 2 Tbsp Bragg Liquid Aminos
  • 2 cups vegetable broth no sugar listed in ingredients
  • 1 1/2 cup brown rice optional


Instant Pot®

  • Puree the tomatoes until smooth. Set aside.
  • Turn Instant Pot to sauté. Add flour. Sauté until flour is browned. Remove from insert and set aside.
  • Still on sauté, add oil. Sauté onion, garlic, and carrots about 5 minutes or until soft and liquid is evaporated.
  • Press cancel. Add roasted flour, bell peppers, okra, beans, tomato puree, sage, thyme, cajun seasoning, Bragg Liquid Aminos, and vegetable broth.
  • Seal lid and turn valve to sealing. Program for manual-high 12 minutes. NPR 10 minutes, then QR and serve over cooked brown rice (optional).

Slow Cooker

  • In a skillet, heat flour 3 minutes or until toasted. Remove flour from skillet and set aside.
  • In same skillet, heat oil. Add onion, bottled minced garlic, and carrots. Sauté until soft and liquid is evaporated.
  • Add sautéed vegetables, flour, bell peppers, okra, pureed tomatoes, beans, sage, thyme, cajun seasoning, Bragg Liquid Aminos, and vegetable broth to slow cooker. Stir well. Cook on high 3 hours or on low 5 hours. Serve over cooked brown rice, if desired.


We used brown rice flour for testing purposes, but any 100% whole grain flour (note not nut meal) will work.
Tried this recipe?Let us know how it was!