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!
