Instant Pot Lentil Gumbo {Vegan}

  • Author: Lindsay Cotter
  • Prep Time: 5 minutes
  • Cook Time: 12 minutes
  • Total Time: 27 minutes
  • Yield: 6 servings 1x


This vegan lentil gumbo recipe is wholesome, savory, and filling. A quick vegetarian gumbo that’s budget friendly and full of flavor.



  • 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


  • 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


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


  • 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


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