Vegan
Dairy Free
Gluten Free
This vegetarian instant pot gumbo recipe is quick and easy to make. A wholesome vegan dinner that feeds a crowd. Rich in plant based protein, with the addition lentils, this gumbo is grain free, filling, and nourishing!
Hello friends. We’re continuing with more cozy soups and stews today! Bring on a house filled with the aroma of something delicious cooking on the stove! Or in this case, Instant Pot Gumbo with lentils. In case you need ideas, I listed 10 of my favorite healthy Fall soups here.
I will confess, I really did not know what cozy felt like until I moved to Utah. You see, Texas fall weather is usually in the 70s. The definition of “Texas cozy” is usually comfortable shorts weather. When we moved to Utah, cozy took on a whole new meaning. The air turned brisk and the nights were much colder. My husband and I found ourselves craving some sort of chili or spicy stew every night.
Which brings me to my next point, referring to nurturing. Enjoying the seasons best food in a healthier way. Nurturing mind, body, and soul. This Instant Pot Gumbo with lentils will do just that! It’s made quick, healthy, and grain free.
How do you Make Instant Pot Gumbo?
I never knew how much I could love a gumbo (or any stew for that matter) until I made a recipe with lentils, and in the instant pot! It took all of 15 minutes and is packed full of hearty flavor and nutrition. It’s like MAGIC!
For this instant pot gumbo, we’re replacing classic gumbo ingredient (rice) with lentils. Both take about 10 to 12 minutes to cook in the pressure cooker/instant pot.
Other than that, all you need!
- Sauté oil, onion, garlic, bell pepper, celery for 5’ minutes on sauté setting, until softened and fragrant.
- Add spices and mix again for 1 minute.
- Add remaining ingredients (minus salt and pepper). Mix together.
- Place lid on pressure cooker then place setting on pressure cook high for 12 minutes. Natural release works best to make sure lentils are fully cooked.
That’s about it! But then there’s an option THICKEN the gumbo. More on that below.
How do you thicken Gumbo?
One way to thicken a stew or soup is with a roux or slurry. This mixture can be added at the beginning or end of cooking, just depends on the flour/starch you use. For this instant pot gumbo, I recommend a slurry (see bottom of post here) to be added once the gumbo has been cooked and is warming in the instant pot (or stove top).
More keto, gluten free, and grain free roux recipes here!
Don’t worry, there’s a speedy stovetop lentil gumbo option as well.
How do you Make Instant Pot Gumbo Vegetarian and Grain Free?
Simple! The key ingredient, of course, is lentils. Also known as pulses. Pulses are part of the legume family! But the term “pulse” refers only to the dried seed portion of the legume.
Pulses are also very high in plant-based protein, fiber, plant based Iron, and folate! Just to name a few.
They are highly versatile when it comes to adding in more nutrients and dense texture to dishes! Plus, they are super affordable. You definitely get more bang for your buck.
Let’s take this lentil gumbo for example. I could have gone the traditional route and added in a meat, fish, and/or grain for protein and carbohydrate balance. But as you can see, I didn’t. Instead, this snappy Instant Pot Gumbo is packed with lentils spices, and vegetables! Still rich in protein, iron, B vitamins, and fiber! And bonus, it’s budget friendly!
Which makes this lentil gumbo suitable and satiating for hungry families, carnivores and vegetarians alike! My one pot Lentil Jambalaya is another family favorite. I guess you could say we have a thing for adding lentils to cajun food, right? Haha.
Instant Pot Lentil Gumbo {Vegan}
- Prep Time: 5 minutes
- Cook Time: 12 minutes
- Total Time: 27 minutes
- Yield: 6 servings 1x
Description
This vegan lentil gumbo recipe is wholesome, savory, and filling. A quick vegetarian gumbo that’s budget friendly and full of flavor.
Ingredients
- 1 tbsp olive oil
- 1 tsp minced garlic or 2 cloves
- 1 red bell Pepper (1 c chopped)
- 1.5 c chopped onion
- 2 celery ribs (1 cup chopped)
- 1 tbsp fresh thyme or 1 tsp dried
- 1/2 tbsp fresh oregano or 1/2 tsp dried
- 1/2 to 1 tsp Cajun mix spice (the more the spicier)
- 1/2 tsp cayenne
- 1 c lentils
- 3 cups vegetable broth or chicken broth
- 2 cups fresh or frozen chopped okra
- 1 can salt free diced tomatoes (13 ounces)- slightly drained
- 2 tbsp Apple Cider Vinegar
- 1/2 c tomato sauce- salt free if possible
- 1 c cauliflower – riced or finely chopped, OPTIONAL
- Kosher Salt or sea salt and pepper to taste
- sliced jalapeño and fresh cilantro to garnish
- Optional slurry to thicken- 1 -2 tbsp water mixed with equal parts arrowroot or tapioca starch.
- For stove top option: 2 to 3 tbsp gluten free flour or starch, OPTIONAL
Instructions
- Sauté oil, onion, garlic, bell pepper, celery for 5’minutes on sauté setting, until softened and fragrant.
- Add spices and mix again for 1 minute.
- Add remaining ingredients (minus salt and pepper). Mix together.
- Place lid on pressure cooker then place setting on pressure cook high for 12 minutes. Natural release works best to make sure lentils are fully cooked, but if you’re in a bind, then cover vent with cloth and press quick release.
- After cooking. Add 1/2 tsp to 1 tsp sea salt or kosher salt to taste. Black Pepper to taste
- Stir in a slurry (if you desire to thicken it) and keep on warm for another 10 minutes until gumbo has thicken. Slurry is optional.
- Important: Don’t add extra salt to lentil gumbo while pressure cooking because it can ruin texture of lentils.
- Once ready to serve into bowls, garnish with red pepper flakes, jalapeños, and fresh cilantro. Since the cauliflower rice is added to the instant pot, you don’t need to serve this over rice. See notes for other options.
For this instant pot lentil gumbo version, I did not add a roux, but feel free to do so. Just make the roux in another pot first before adding it to instant pot.
See notes For Quick Stove Top Directions
Notes
For Stove Top Directions:
1. Heat a dutch pan over medium heat. Add the oil and gluten free starch or flour. Stir or whisk together until a roux is formed. Around 10 minutes to 15 minutes. Be sure not to let it burn. It should turn a light brown caramel color.
2. Next add your onions, celery, bell pepper, and garlic. Sauté until fragrant, about another 5 minutes, whisking frequently. Add the remaining ingredients, minus the tomato sauce and salt/pepper.
3. Bring to a quick boil then reduce to low and simmer for 20 minutes or until lentils are cooked through.
4. Add your tomato sauce the Last 5 minutes of cooking, stir together and keep warm. Season with kosher/salt and pepper to taste. Adding too much salt to lentils while cooking can ruin texture, so adjust salt content after cooked.
5. Serve into bowls and garnish with jalapeño and cilantro. *Optional* Since the cauliflower rice is added to the pot to thicken, you don’t need to serve this over rice, but you can and it’s just as tasty! Or serve over additional cauliflower rice (cooked) to keep it light.
- Category: main
- Method: instant pot
- Cuisine: Cajun
Nutrition
- Serving Size: 1
- Calories: 230
- Sugar: 7g
- Sodium: 425mg
- Fat: 4g
- Saturated Fat: .05g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 12g
Keywords: instant pot, gumbo, lentils, gluten free, vegan, dairy free
Bonus Nerdy nutrition fact about lentils :
Did you know that Lentils are one of the most alkaline plant protein sources? Which is important for balancing the body’s pH level!
What’s your favorite vegetarian instant pot soup or stew? Do you add dish to add lentils to everything too?
But wait, there’s more! This recipe is part of our 10 BEST OF FOOD ALLERGY FRIENDLY LUNCH BOX IDEAS.
Head on over to the page to check out more recipes!
Cheers!
This Instant Pot Gumbo recipe was sponsored (in 2017) by my friends over at USA Pulses and Pulse Canada. I’ve updated the content and recipe since then. Thank you!
MORE HEALTHY SOUP INSTANT POT RECIPES HERE!
This recipe is part of our 10 Healthy Soups, Chili and Stew Instant Pot / Slow Cooker Recipes collection. Check it out!
Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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Instant Pot recipes are THE BEST. I haven’t cooked with lentils in a while, but I’m thinking I need to get them back in my life!
Love how hearty this vegan gumbo is. And oh my gosh, I still have yet to try an instant pot?!
Genius way to use pulses!!
Healthy and comforting, my favorite combo!
So in love with this gumbo! I think you made it on IG stories yesterday and I was curious about the recipe. I’ve never made gumbo and I don’t own an Instant Pot. 2 things to change about my life this week! Gorgeous photography as usual!
I think I need to put an Instant Pot on my Christmas wish list! Love this vegan take on a gumbo! So comforting!
This gumbo looks absolutely delicious Lindsay. It’s one of my husband’s favorites!
It’s getting cold here, so the cravings are setting in for warm and cozy meals like this! Love it! 🙂
Ok I REALLY need to get on this Instant Pot train. I think I’m the last person on the planet without one! This stew looks perfect for being cozy in Utah!
I think you should come visit utah and we can make this!
Love the IP. This sounds so great!
so much goodness going on here!! Love the flavors 🙂
I didn’t start cooking with lentils until a year or two ago and I really like them 🙂
do you have an instant pot yet? you will love cooking all the beans/pulses in there!!
This looks so cozy! I’m with you… the weather affects my appetite too… and I’m all about the warm soups/stews/etc. lately.
I need to try this!
I love this! It is snappy indeed!
I knew you’d love that!
Hooray for flavorful, comforting dishes like this!
Yes indeed friend!
I love the way you represent it its really awesome <3
I can’t wait to try this!!!
It is SO true that there is nothing quite like a bowl of warm piping soup that can just fill the tummy right up and make you sleep so well; I LOVE the Instant pot for making those soups so quickly.
Just because California winters aren’t THAT cold doesn’t mean I won’t be trying this for myself 🙂
For sure! Still cozy and delish in that mild weather
Visit California one day. You will NEVER live another day without sun. Anyways, this lentil gumbo looks absolutely incredible! I bet that it tastes soooooo comforting!
Did you let the pressure release naturally or did you turn the knob to venting and quickly release the pressure? I looooove my instant pot! Thanks for the recipe!
Both work but I did quick release to check on lentils.
My husband found this recipe and made it for me as I work late a couple nights a week. It was a hit with us, so I made it for Sunday family dinner. Everyone loved it, so I made it for a plant-based meet up today. 5 stars. Thanks you.
★★★★★
Oh I am so glad Jennifer! It’s a fav here too
I used red lentils and quick release for pressure and the lentils were still hard. Any tips?
I think my recipe plugin reverted back to old version without the updates. I would try slow release, add 1 cup more broth, or go a little longer. 15- 18 minutes or so. Does that help?
One of my favorite meals to pack for lunch. Any advice on increasing the ingredients for larger batches? Thanks!
★★★★★
Sure! can you have meat? You could add in chicken sausage and spinach.
Made today for a vegan friend. Everyone loved it. I used only a 1/2 tsp of Cajun and cayenne. Still had a bit of a kick. Can always add more if you like. Used a whole frozen bag of riced cauliflower and it was perfect.
★★★★★
So glad they liked it Linda
And great idea for the cauliflower rice
Hey there … just realized that you didn’t recommend natural or instant release. which is preferable?
★★★★★
Oh either! I always prefer natural release though.
It might already be in the comments below, but can you include in the recipe instructions above as to use quick release or natural release on the Instant Pot?
Oh sorry about that! I will update. Either work but to be sure the lentils fully cook, I would slow release. Does that help?
Yes that does help thank you. This recipe was SO GOOD that I’m making it again today so I can freeze it!
★★★★★
Wonderful! So glad you like it Kathleen!
Any suggested substitutes for Cajun mix spice if I don’t have any? Also, what kind of lentils do you recommend using?
Do you have any “everything seasoning” or a mexican spice mix? I think that would be good! Let me know whatcha have and I’ll help!
I used green lentils, but I think red or yellow would work too!
In the past, I googled Cajun spice recipe and I had all the ingredients on hand. I hope this helps.
Keep me posted! Happy to help!
If I wanted to meal prep this recipe, how long would you say I could store it in the fridge?
I’d say about 4 days. Give or take. Will that work? Maybe add the sauce last or day before.
I am one of those people who read and do not comment, but today I felt I needed to. I have made this recipe twice in the last two weeks. It is awesome! It is definitely a favorite in our house. I’ve made it just the way the recipe says and have also added dice ham (I know, I know… sorry we aren’t vegetarian). Delicious either way!
Oh thank you for those kind words Rayann! So glad you loved it and your family! <3
Came out great! Satisfied my craving for those warm rich flavors!
★★★★★
Wonderful! so glad!
Did I do something wrong? This is a slimy mess with the okra. Not a fan of the consistency or the flavor. It’s pizza night for this family ☹️
★
Oh no! That’s never happened to me. So sorry. What kind of lentils did you use? Frozen or fresh okra? And did you use instant pot?
I absolutely love this recipe. I found it when looking for an alternate dish for a vegetarian friend coming over to a BBQ we were hosting. It was so good folks were taking it home and asking for the recipe!!! My meatasaurus boyfriend even liked it and it’s been added to my normal rotation 🙂 Note: I don’t eat a lot of salt and therfore don’t feel any is needed after cooking
Oh I am so glad your veggie friends loved it! Thank you for the feedback. Truly Appreciate it Ashley! <3
My family really enjoyed this recipe. I subbed jarred red pepper for fresh since I had all ingredients on hand. I opted to make the roux and add after, I also reserved some of the frozen okra and added after the manual release for color. Thank you for a delicious meat-free meal.
★★★★★
So glad! Thank you for sharing your tips too Mel!
The one thing I’m missing from this recipe before I can make it tonight is when to release the pressure after the 12 minute cooking time. Natural release? Quick release? Combination of natural followed by quick release? This can make a big difference in the texture of the lentils. Any advice?
I would use natural release. Just so you know the lentils are cooked. I’ll update that. Thanks!Keep me posted.
This was the first recipe I used in my new Instant Pot. My husband and I thoroughly enjoyed it. The fresh okra and oregano right out of our garden combined with all the other ingredients made the gumbo delicious. We both had a second helping!
★★★★★
Oh yaay! So glad to hear that you and your husband enjoyed it! Thanks for letting me know Nancy!
Wow! I am new to vegan and plant based eating and have struggles to find recipes low in fat, high in protein that taste good. This is so good!! I made it exactly as the recipe called for In my instant pot. A definite keeper. Thank you for sharing!
★★★★★
Hi, Debbie! So glad you came back to comment! Great to hear that this is a keeper for you! You’re very welcome!
I’m so excited about trying this out in my brand new instant pot- yay! I live in the UK, do you ever do you recipes in metric? We don’t use cups over here so it would be really handy to have the measurements in weight! Thank you!!
I don’t but here’s an easy calculator! Hope it helps http://www.jsward.com/cooking/conversion.shtml
So in love with this gumbo! I think you made it on IG stories yesterday and I was curious about the recipe.
Thanks, Nicki! Glad you love it!
This tasted much better than anticipated, like hearty vegetable soup. I used pre-cut frozen okra and there was zero slime factor. We had ours over rice and the entire family liked it. It’s been difficult to cook vegan since moving to the Gulf Coast. I was happy these ingredients are readily available in our grocery stores.
★★★★★
Oh I am so glad! Haha ya no slime. Haha I hate that.
Wow, this was tasty! I made mine in the IP and didn’t add any cauliflower rice, maybe next time. And there will be a next time! It was very flavorful.
★★★★★
Yum!!!! I got an instant pot for Christmas from my boyfriend and we are both trying to eat healthier. I tried this recipe tonight and added some cod I baked in the oven. This is really great!!! I’d definitely make this again. I’ve tried many instant pot recipes and some are ok, but this is a keeper for sure!
★★★★★
Thanks, Autumn! I’m so glad you enjoyed it!
This was very good, but the instant pot just obliterated everything into what looked more like a lentil stew. There were no chunks leftover so I felt a bit silly calling this gumbo when everyone was asking where the chunks were.
★★★★
Oh no, really? Did you use fresh or frozen okra?
I used frozen Okra. Would the process be different for frozen?
I don’t think so, just curious why it was mushy. Could also be the lentils. What type did you use? Red, green, yellow? The split lentils might cook faster. So do the yellow.
I used brown lentils and the lentils weren’t mushy, just the okra. Maybe it was just from using frozen? Either way it was incredibly delish. 🤗
I’m looking forward to trying this! Question about the okra: when using frozen, do you add it in frozen? Thanks!
You can try using frozen. I would reduce the liquid (broth) by 1/8 to 1/4c just in case the frozen add more when cooked. does that make sense? Keep me posted!
Linsay:
OK. I’m new to veganism (4 months now), and I’m pretty skeptical of anybody claiming to have “veganized” my favorite Southern comfort foods. I have now made this recipe twice, and well . . . it’s off the charts! I’d give it an 11! By the way, did I mention I’m from New Orleans?!? I change a few things (because I don’t do prep work, hah) like a little more Cajun spice, using frozen trinity mix, and I add a couple of bags of frozen gumbo vegetables; but otherwise, I stick straight to the recipe. I am convinced I could serve this to a true Cajun, and they’d never miss the meat. Thanks!
★★★★★
Well you just made my day! Now I need your non vegan version of this Martin. 😉