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Vegan Gumbo Recipe from Frontier Natural Products Co-op

Chickpea and Lentil Vegan Gumbo

Enjoy the flavors of traditional New Orleans' cuisine in this hearty and colorful, gumbo-inspired stew that's packed with healthy vegetables, lentils and chickpeas.

Completely vegan — right down to the velvety smooth roux — this dish was developed by a Frontier employee who is vegetarian, but it's also great for anyone who doesn't care for the "fishy" taste of seafood. The best part? The leftovers are even better the next day!

  • Prep Time: 30 minutes
  • Cook Time: 35 - 45 minutes
  • Total Time: 1 hour and 5 - 10 minutes
  • Serves: 6


  • 3 tablespoons olive oil
  • 1/4 cup whole wheat flour
  • 2 stalks celery, chopped
  • 1 medium onion, chopped
  • 3 carrots, thinly sliced
  • 1 tablespoon Frontier Organic Seafood Seasoning, plus more for extra seasoning
  • 3 cloves garlic, pressed or minced
  • 1 can (14.5 ounces) diced tomatoes
  • 2 sweet orange peppers, thinly sliced
  • 2 sweet red peppers, thinly sliced
  • 1 cup okra, cut into 1-inch thick pieces
  • 4 red potatoes, chopped into small half moons
  • 1/2 cup dry red lentils
  • 1 can (15 ounces) chickpeas, rinsed and drained
  • 1 teaspoon thyme
  • 3 tablespoons Frontier low sodium vegetable broth powder
  • 1 teaspoon light brown sugar
  • 4 cups water
  • 3 or 4 dashes of hot sauce (optional)
  • 1 tablespoon fresh lemon juice
  • salt and pepper to taste
  • hot sauce (optional)


  1. Heat a large pot over medium-low heat.
  2. Add olive oil and slowly whisk in flour. Continue to whisk until mixture is medium brown, thick and bubbly, around 3 to 4 minutes.
  3. Add the celery, onion, carrots and Seafood Seasoning, and stir until veggies soften, around five minutes. Add water to the mixture a little at a time if mixture starts to stick.
  4. Add garlic and continue to cook for one more minute.
  5. Turn heat up to medium high and add tomatoes, sweet peppers, okra, potatoes, lentils, chickpeas, thyme, broth powder, brown sugar and 4 cups of water. Bring to a boil, then lower heat and let the soup simmer for 30 to 40 minutes, or until lentils are tender, stirring occasionally.
  6. Add ½ cup water to gumbo if you desire a thinner stew consistency. Taste and then add lemon juice, salt, pepper and a dash or two of the Frontier Seafood Seasoning just before serving.
  7. Add hot sauce if desired.

Serving Idea

Serve over brown rice or quinoa.

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