Healthy Pescatarian Gumbo Recipe

If you follow me on Instagram, you saw I posted my vegetarian (technically, it’s pescatarian since I eat seafood) gumbo with cauliflower rice recipe last week. Originally, I found a seemingly simple recipe online and I thought it would be a piece of cake. Three hours and five phone calls to my mom later, I finally had a completed dish.



Vegetarian  & Pescatarian Gumbo Ingredients

*This makes about 4 BIG bowls of gumbo. If you’re cooking for one, I recommend cutting the recipe in half.*

  • 1 medium diced onion
  • 1lb of wild peeled, cleaned and devained shrimp (omit if you want vegetarian)
  • 1 diced bell pepper
  • 3 cloves of minced garlic
  • 2 stalks of celery (I subbed the celery for an extra bell pepper)
  • 4 tablespoons of organic flour
  • 4 tablespoons of vegetable oil
  • 1 package of Andoullie veggie sausage ( I used Tofurkey above, but it wasn’t my favorite)
  • 1 quart of vegetable broth (seafood or chicken broth work too)
  • 1 cup of water
  • 2 teaspoons of Cajun seasoning
  • 2 tablespoons of Worcestershire sauce
  • 1 tablespoon Kitchen bouquet browning sauce
  • 1 head of cauliflower (for Cauliflower rice)
  • 1/4 – 1/2 cup chopped green onion
  • 1/2 teaspoon of salt


    • First, mince your garlic and saute in a pan for a few minutes (3 – 5) over medium heat with 1 teaspoon of vegetable oil. Don’t let it burn!
    • Next, dice your onion, bell peppers and celery. Then, saute veggies over medium heat with 1 tablespoon over vegetable oil until soft
    • While your veggies are cooking, you’ll need to make a roux (in a big pot or a dutch oven) with 2 tablespoons of vegetable oil and 4 tablespoons of flour. If no one has showed you how to do this, I highly recommend watching this YouTube tutorial. It takes a little practice to get it right. Most roux recipes call for much more flour and oil, but since we’re trying to keep this dish as healthy as possible, we only need a little to thicken up the sauce.

  • In the video, he uses butter (which is fine) but in this recipe, mama said use vegetable oil, so I used vegetable oil. We also use more flour than oil because that’s what mama said.
  • After you have a nice blonde roux, add in your veggie or chicken stock little by little and stir thoroughly until you have a smooth sauce.
  • Next, slowly add your water, and stir your sauce until smooth.
  • Add your Worcestershire sauce and browning sauce.
  • Then, add your sauteed garlic and veggies.
  • Next, slice your vegetarian andouille sausage and add it to the pot.
  • Next, add 2 teaspoons of your Cajun seasoning. Taste your gumbo to see if it’s spicy enough for you.
  • Let your gumbo cook over medium to low heat for 20 – 60 minutes (to thicken), string occasionally.
  • While your gumbo is thickening, make your cauliflower rice.


Cauliflower Rice Instructions

  • Rinse and chop cauliflower into small pieces (like broccoli)
  • Add to the food processor and chop until it’s in fine pieces like rice
  • Next, spray a baking sheet with non stick spray, add “riced” cauliflower and  in an even layer, sprinkle with 1/2 teaspoon of salt and bake at 400 degrees for  8 minutes, flip with a spatula and bake for another 8 minutes.
  • Just before you’re about to eat your gumbo, add your shrimp to the pot and let them cook for about 5 minutes or until pink.
  • Last, plate up your gumbo and garnish with chopped green onion.






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