Cajun Okra Gumbo

Serve this flavorful stew with brown rice and a tossed salad for a hearty, veggie-packed dinner.

By / Photography By Kristen Penoyer | October 12, 2015


In a large pot over medium-low heat, roast the brown rice flour and olive oil into a roux, stirring frequently. Once the roux has darkened, set the mixture aside in a separate bowl away from heat.

In the same large pot, combine onions, garlic, carrots and water. Cover and cook on medium heat until the vegetables are tender, approximately 10 minutes. Add bell peppers, mushrooms, tomatoes and spices. Stir well, cover and cook for an additional 5 minutes.


Add the beans, okra and vegetable stock. Then, stir the rice flour roux back into the pot. Increase heat to medium-high until the stew reaches a boil, then reduce to a simmer, cover and let the flavors meld for 10 minutes. Add additional water or vegetable stock if a thinner stew is desired.


Photography by Kristen Penoyer


Growing Okra

If you have not yet discovered the satisfaction of growing okra, now is the time to start. The seeds germinate quickly, the plant has a high tolerance for heat and humidity and both the pods and the l...


  • 2 tablespoons brown rice flour
  • 2 tablespoons olive oil
  • 2 small onions, diced
  • 4 minced garlic cloves
  • 3 carrots, sliced
  • ¼ cup water
  • 1 green bell pepper, diced
  • 1 yellow bell pepper, diced
  • 4 cups sliced mushrooms
  • 1 cup puréed tomatoes
  • 1 cup diced tomatoes
  • 2 tablespoons Cajun seasoning
  • 1 tablespoon dried sage leaf
  • 2 cups cooked red beans
  • 2 cups sliced okra
  • 2 cups vegetable stock
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