Mushroom & Tempeh Gumbo

Good morning everybody! I’m feeling so great this week . . . and it’s only Wednesday 🙂  I had several people reach out to me and ask for this recipe so here it is ( especially for you Meg ❤ ) ! This is what I meal prepped on Sunday for my lunch for the week, and everyday I have been looking forward to eating it!

Y’all know by now that I love mushrooms, and Sean hates them. SO, I definitely try to cook myself a mushroom filled lunch at least once a month. Mushrooms are great for you . . . they help prevent anemia, helps lower blood pressure, protects hair/nails/teeth (love), and boosts bone mineral density, just to name a few!

And side note, how pretty does this chopped okra look?!


Ingredients – Seasoning Blend

-1 1/2 teaspoon thyme

-1 1/2 teaspoon paprika

-1 teaspoon basil

-1 teaspoon onion powder

-1/2 teaspoon ground black pepper

-1/2 teaspoon garlic powder

-1/2 teaspoon sage

-1/4 teaspoon – 1/2 teaspoon cayenne pepper (use more for heat. I used 1/2 teaspoon)

Ingredients – Mushroom & Tempeh Gumbo

-8 oz tempeh

-2 teaspoons tamari

-1/3 Cup whole wheat (or gluten free) flour

-6 – 7 Cups vegetable broth, I always used Vegetable Bouillon instead

-1 large yellow onion, finely chopped

-2 large (or 3 medium) celery ribs, finely chopped

-1 large green pepper, chopped

-16 oz portabello mushrooms, sliced

-4 oz mushrooms (any kind), I used a “wild mix” of cremini, oyster, & button mushrooms

-6 cloves garlic, minced

-12 oz okra (fresh or frozen), sliced

-To serve: 3 Cups brown rice, cooked


-Make the seasoning blend by mixing all of the seasonings in a bowl

-Cut the tempeh into 1/2″ cubes. Place in a mixing bowl & drizzle it with tamari & mix well. Sprinkle with 1 teaspoon of the seasoning blend, mix well, & set aside to marinate

-Heat a large soup pot to medium heat. Add the flour & toast, stirring constantly until it turns brown & starts smelling nutty. Be careful not to burn it. Remove from heat. Pour into food processor along with 2 Cups vegetable broth & blend until combined. Set aside

-Wipe out the soup pot & add extra virgin olive oil. Bring back up to medium heat. When hot, add the onion & cook until it begins to soften. Adding water 1 Tablespoon at a time if needed to prevent sticking. Add the celery & pepper & continue to cook another 2 minutes. Add the mushrooms & garlic & 2 Tablespoons water & cover tightly. Cook until mushrooms begin to soften, about 2 minutes

-Give the flour mixture another quick whirl in the food processor & then add it to the vegetables, along with 4 Cups broth & the okra. Add all of the remaining seasoning blend, & bring to a simmer. Reduce heat to low, cover, & cook for 25 minutes

-While the gumbo is cooking, brown the tempeh. Heat a skillet to medium & add the tempeh in a single layer. Cook, turning often, until it is browned on all sides

-After the gumbo has cooked for 25 minutes, add the tempeh &, if the gumbo seems to thick, another cup of broth (or water). Cook for a few more minutes. Serve in bowls over brown rice

***I did a few things differently with this recipe to save myself some time, but would follow the directions above if I hadn’t been in a rush***

I did not heat up the flour, or place it in a food processor with the vegetable broth. Instead, I simply mixed the flour & vegetable broth in a bowl & set it aside until ready to use.

I did not brown the tempeh before adding it. Most people prefer to cook it first, but I added it in with all of the other ingredients before cooking for 25 minutes

Instead of serving the gumbo over the brown rice, I added the cooked rice directly into the gumbo at the end





Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s