Inspired by classic New Orleans gumbo, this Instant Pot Gumbo recipe is made with vegetarian ingredients and features fresh veggies, warm spices, and plenty of flavor! Quick and easy to make, it’s the perfect gluten free, budget-friendly meal prep recipe for every occasion. Serve it on its own or over rice or cauliflower rice.
What Is Gumbo?
A staple in Louisiana cuisine, gumbo is a warm, hearty stew commonly served over rice. There are many variations of the dish. However, it commonly contains some kind of mixture of sausage, meat, seafood, and vegetables. Although gumbo is most commonly associated with Louisiana, its exact origins are still unclear. You see, the word “gumbo” comes from the African word “gombo” which can be translated to mean okra which is a staple ingredient in the dish. However, some argue that gumbo was derived from bouillabaisse, a French fish stew.
No matter its origins, gumbo starts with a roux to which vegetables, seasonings, protein like andouille sausage and shrimp are added. Once combined and simmered, they are served over a mound of rice in order to absorb the excess liquid and served warm.
Traditional Gumbo vs. Vegan Gumbo
Clearly, traditional gumbo recipes are not vegan. However, with just a few substitutes, we were able to maintain the warm smoky flavor without any meat. Instead of meat, we opted for lentils, which are naturally high in plant-based protein and fiber. The end result is a hearty meal that’s super filling and loaded with nutrients!
What’s the Difference Between Gumbo and Jambalaya?
Commonly confused, gumbo and jambalaya are not the same things. As mentioned, gumbo is a roux-based stew full of veggies. Meanwhile, jambalaya is a stew that contains vegetables, meat like chicken breast or chicken thighs and sausage, stock, and rice. Similar in taste and texture, the easiest way to tell the two apart is by the use of rice. You see, gumbo is served over rice whereas jambalaya has rice stirred into the dish.
Simple Vegan Ingredients
Made with budget-friendly pantry staples and plenty of vegetables, this Instant Pot gumbo is so tasty you won’t even realize it’s good for you! Here’s everything you’ll need:
Note: Traditional gumbo does not include tomatoes. However, we found that including them (specifically fire-roasted varieties) helps add texture and enhances the dish’s smoky flavor without the need for meat.
- Olive Oil – Used to sauté the vegetables and add a boost of healthy omega fats.
- Veggies – A combination of red or green bell pepper, onion, celery stalks, fire-roasted tomatoes, and okra add tons of flavor along with vitamins, nutrients, and fiber to this Instant Pot gumbo.
- Flavor Enhancers – Garlic, thyme, smoked paprika, Cajun seasoning, dried oregano, cayenne pepper, Tabasco, a bay leaf, salt, and pepper combine to create a warm, hearty gumbo with lots of depth and smokey flavor but zero meat.
- Apple Cider Vinegar – The acidity will help brighten the dish and enhance the flavor.
- Red Lentils – A type of legume, lentils are naturally high in fiber and plant-based protein. We like to use red lentils for this vegan gumbo, because they tend to cook down and have a softer texture than their black or green counterparts. However, any lentils you have on hand can be used.
- Broth – We use vegetable broth to create the broth. If you aren’t following a vegan diet, chicken broth would work just as well for a vegetarian gumbo.
- Roux – Non-dairy butter and gluten free all-purpose flour are combined to create a roux to thicken the gumbo.
- Rice – Technically optional, we include cooked rice or cauliflower rice for serving.
- Toppings – We love to add chopped cilantro and sliced jalapeños on top of our gumbo as garnish for a boost of fresh flavor and a bit of heat.
How to Make Instant Pot Gumbo
Prep Tip: Roast the Okra. Technically, this step is optional but helps prevent the texture of the okra from becoming gummy and enhances its flavor. Roast fresh or thawed okra on a baking sheet in the oven until it is slightly crispy and browned around the edges.
Note: If preferred, you can skip the oven, and roast your okra in the air fryer instead!
- Sauté the Veggies. Heat your Instant Pot on SAUTE mode, and add the oil, onion, garlic, bell pepper, and celery. Sauté until the veggies are soft and the garlic is fragrant. Then, stir in the thyme, paprika, Cajun or creole seasoning, oregano, and cayenne, and sauté for 1 more minute.
- Cook. Stir in the apple cider vinegar, lentils, broth, fire-roasted tomatoes, and hot sauce. Place a bay leaf on top. Cover the Instant Pot with the lid, make sure the vent is closed, select the MANUAL mode, and cook on high pressure before allowing the Instant Pot to natural release.
- Make the Roux. While the Instant Pot comes to pressure, whisk the butter and flour together in a small pot over medium heat, stirring frequently. Note: You’ll know the roux is ready when it turns a light brown color similar to butterscotch. It cooks quickly. So, keep a close eye on it to make sure it doesn’t burn!
- Add the Remaining Ingredients. Remove the thyme steps from the vegan gumbo. Then, stir in the roux and roasted okra. Adjust the seasonings to taste, and keep warm. Serve over cooked rice or cauliflower rice!
Stovetop Option
If you don’t have an Instant Pot, don’t worry! You can make this Instant Pot gumbo just as easily on the stovetop as well!
- Create the Roux. Heat a dutch pan over medium heat. Add the butter and flour, and whisk together. Cook for 10-15 minutes or until light brown, stirring frequently. Be careful not to burn!
- Sauté the Vegetables. Add the onions, celery, bell pepper, and garlic to the pan, and sauté until soft and fragrant.
- Boil. Add the remaining ingredients except for the tomato sauce, salt, and pepper, and bring them to a boil. Reduce the heat to low, and simmer until the lentils are cooked through.
- Add the Remaining Ingredients. Stir in the tomato sauce, and cook for an additional 5 minutes. Season to taste, and serve warm. Note: Adding too much salt to the lentils while cooking can ruin the texture. So, adjust the salt content after the vegan gumbo is fully cooked.
Cooking Tips
Make a Slurry. A slurry can be used in place of the roux by whisking together 2 Tablespoons of water with 2 Tablespoons of arrowroot starch or cornstarch.
Avoid the Burn Notice. A common complaint with Instant Pot gumbo is that it triggers a burn notice on the device. To avoid this from happening, be sure the mixture is not too thick. If needed, add an additional 1 cup to 1 ½ cups of broth.
Season Appropriately. Don’t add salt to lentil gumbo BEFORE pressure cooking! Doing so can ruin the texture of the lentils causing them to become tough.
Gluten Free Serving Suggestions
As mentioned, gumbo is almost always served over rice. However, it also pairs well with sides like:
- Gluten Free Cornbread
- Potato Salad or green salad
- Cauliflower rice
- Healthy Coleslaw
- Gluten Free Biscuits
Storage Options
A great meal prep option, Instant Pot gumbo can be stored in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 6 months. When you’re ready to eat, let it thaw in the fridge overnight. Then, warm it over medium heat on the stovetop, or pop it in the microwave for a few minutes until your desired temperature is reached.
More of Our Favorite
More Vegan Comfort Food Recipes
If, like us, you can’t get enough of warm, cozy meals, you won’t want to miss out on these vegan recipes!
Instant Pot Gumbo (Vegetarian/Vegan)
- Total Time: 23 minute
- Yield: 5–6 Servings 1x
- Diet: Vegan
Description
Inspired by classic New Orleans gumbo, this Instant Pot Gumbo recipe is made with vegetarian ingredients and features fresh veggies, warm spices, and plenty of flavor!
Ingredients
- 1 Tablespoon light olive oil
- 1 teaspoon minced garlic or 2 cloves
- 1 bell pepper, diced
- 1 ½ cups onion, chopped
- 3 celery ribs, chopped (~1 cup)
- 1 Tablespoon fresh thyme or 1 teaspoon dried
- 1 Tablespoon smoked paprika (plus more to taste)
- 3 teaspoon Cajun spice mix (adjust to taste)
- ½ teaspoon dried oregano
- ¼ – ½ teaspoon cayenne
- 1 Tablespoon apple cider vinegar
- ⅔ cup uncooked red lentils
- 3 cups vegetable broth or chicken broth
- 1 can (14 ounces) fire roasted tomatoes
- 1 Tablespoon Tabasco or cajun hot sauce (plus more to taste)
- 1 bay leaf
- 2 cups fresh or frozen chopped okra*
- Kosher Salt and pepper to taste
- Cooked white rice or cauliflower rice for serving
- Optional Toppings: Chopped cilantro, diced jalapeno
Roux Ingredients*
- 3 Tablespoons butter or non dairy butter
- 3 Tablespoons all purpose gluten free flour
Instructions
- (Optional, see notes) Preheat the oven to 450 F and place okra on a baking sheet. Roast for 10-15 minutes (will take longer for frozen okra) or until okra is slightly crispy and browned on the edges.
- Heat a 4-quart Instant Pot using the SAUTE mode. Add oil, onion, garlic, bell pepper, and celery. Saute for 5 minutes until softened and fragrant. Stir in thyme, paprika, Cajun seasoning, oregano, and cayenne and saute for 1 minute.
- Mix in apple cider vinegar, lentils, broth, fire roasted tomatoes, hot sauce, and bay leaf.
- Lock the Instant Pot lid and set the vent to closed. Select MANUAL mode and cook on high pressure for 3 minutes then allow a natural release for 12-15 minutes.
- While the Instant Pot comes to pressure, make the roux. In a small pot over medium heat, whisk together butter and flour. Stir frequently until mixture becomes the color of butterscotch, about 5-7 minutes. Be careful it does not burn and remove from heat.
- After the Instant Pot has naturally released, unlock the lid and discard thyme sprigs.
- Stir roux and roasted okra into the gumbo until the gumbo has thickened. Season with salt and pepper, to taste.
- Serve gumbo over cooked rice or cauliflower rice. Garnish with optional toppings.
- Store in the fridge for 3-4 days.
Notes
Alternative Method – Stove top instructions are in the blog post.
Substitute Tips – Okra -The okra can be roasted in the air fryer at 400 F for 8 minutes or 15 minutes with frozen okra. Slurry – A slurry can be used in place of the roux whisking together 2 Tablespoons of water with 2 Tablespoons of arrowroot starch or cornstarch.
Cooking Tips – Don’t add salt to lentil gumbo BEFORE pressure cooking because it can ruin the texture of the lentils. Roasting the okra adds great texture and extra flavor to the gumbo, but is an optional step.
Storage Tips – Once cooled, the gumbo can be stored in the freezer for up to 6 months.
- Prep Time: 12
- Cook Time: 15-20
- Category: Main
- Method: Instant Pot
- Cuisine: Cajan
Nutrition
- Serving Size:
- Calories: 192
- Sugar: 8.9 g
- Sodium: 653.3 mg
- Fat: 2.8 g
- Saturated Fat: 0.4 g
- Carbohydrates: 35.7 g
- Fiber: 7.9 g
- Protein: 9.2 g
- Cholesterol: 0 mg
Keywords: Easy Gumbo, Soups, Stews, Quick Meal, Instant Pot Recipe, Instant Pot Meal
Do you have questions, feedback, or tips about this recipe? Leave a comment below with any questions or feedback you’d like to share!
I wish I could give this recipe 10 stars!!! It was so goooood…perhaps the best thing I’ve made with my instant pot. 🥰
★★★★★
Oh i am so glad you enjoyed it Brandi! Thanks for your kind words! ❤️
Wow, this had so much flavor! Followed recipe exactly, using dried thyme and red bell pepper, Frank’s Hot Sauce, and a 12oz bag of frozen sliced okra cooked in the air fryer, then served it over white rice with some sliced scallions. Now I’m not going to pretend this tastes just like my own chicken and andouille gumbo, but dang, it’s good and a whole lot healthier. Definitely adding to the meal rotation.
That’s awesome! I’m so glad you enjoyed it! We just updated it after recipe testing again too. 🙂
Excellent recipe. We couldn’t find frozen okra at our grocery store, so we substituted cauliflower florets. Flavor was very good. This will definitely make it into our regular rotation.
★★★★★
Awesome! So glad! Cauliflower is a ready alternative. Did you use red lentils?
Wow. This was very very good
★★★★★
So glad! Thanks Beth!
I was gifted an Instant Pot Christmas 2019 but I prefer the stove top to prepare lentil soup – so quick and easy. This recipe is next – love gumbo and love this recipe for its flavors of NOLA and for its high fiber content. Thanks for sharing!
★★★★★
Wonderful! Keep me posted Jan! Love the lentil love!
Did the stovetop version and I loved it! Served over regular rice. I grow okra and never have a good use for how much it produces so I feel like this recipe is the answer! Also just ordered an instant pot so I’ll be giving it a try with that method soon!
★★★★★
I”m so glad! Thanks for the feedback Sabrina.
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. 😉
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!
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. 🤗
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!
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.
★★★★★
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.
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!
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
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!
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!
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.
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!
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
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?
Came out great! Satisfied my craving for those warm rich flavors!
★★★★★
Wonderful! so glad!
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
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.
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!
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!
Hey there … just realized that you didn’t recommend natural or instant release. which is preferable?
★★★★★
Oh either! I always prefer natural release though.
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
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.
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?
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
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.
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!
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
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.
I can’t wait to try this!!!
I love the way you represent it its really awesome <3
Hooray for flavorful, comforting dishes like this!
Yes indeed friend!
I love this! It is snappy indeed!
I knew you’d love that!
I need to try this!
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 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!!
so much goodness going on here!! Love the flavors 🙂
Love the IP. This sounds so great!
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!
It’s getting cold here, so the cravings are setting in for warm and cozy meals like this! Love it! 🙂
This gumbo looks absolutely delicious Lindsay. It’s one of my husband’s favorites!
I think I need to put an Instant Pot on my Christmas wish list! Love this vegan take on a gumbo! So comforting!
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!
Healthy and comforting, my favorite combo!
Loved this recipe, I didn’t have all of the same ingredients so I freestyled a little but. I added pieces of pumkin and sweet potato and i also added salted cod. (Pre boiled to remove excess salt)
The pressure cooker made the texture amazing the lentils were soft but not mushy and they held their shape. 10 out of 10
★★★★★
Oh I’m so glad it all worked out jes! Thanks for feedback
Genius way to use pulses!!
Love how hearty this vegan gumbo is. And oh my gosh, I still have yet to try an instant pot?!
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!
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. now i will share this Favorite Instant Pot Gumbo recipe on my website and facebook page thanks for the best recipe.
★★★★★