Pressure Cooker Lentil Gumbo

Name: Pressure Cooker Lentil Gumbo
Total time: 29 min
Yield: 4 serving(s)
Ingredients: 1 tablespoon avocado oil; 2 bell peppers, chopped; 1 onion, chopped; 1 tablespoon garlic powder; 1 tablespoon Cajun seasoning; 3 cups vegetable broth; 1 (28 ounce) can no-salt-added diced tomatoes; 1 can okra; 1 cup dried lentils; ½ cup low-sodium tomato sauce; sliced jalapeños (optional); chopped fresh cilantro (optional)

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The traditional Creole flavors come together in this easy stew without having to spend a lot of time, thanks to the pressure cooker! This stew takes on a vegan twist with lentils replacing meat, packing it full with protein. This plant-based dish is definitely one to add to a meal prep plan or just a weeknight dinner rotation!

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Directions

Mealthy Tip

Substitute fresh tomatoes for the canned diced tomatoes for a fresher flavor. You can also use frozen okra in place of the canned, if desired.

If you aren't vegan, try adding chicken sausage and/or shrimp to the gumbo.

Nutrition Facts

Per Serving: 183 calories; 5g fat; 30.8g carbohydrates; 9g protein; 0mg cholesterol; 1342mg sodium.

Full nutrition

Amount Per Serving
Calories 183		Calories from Fat 41
% Daily Value*
Total Fat 5g		7%
	Saturated Fat 1g	3%
	Trans Fat 0.0g
	Polyunsaturated Fat 0.9g
	Monounsaturated Fat 2.6g
Cholesterol 0mg		0%
Sodium 1342mg		56%
Total Carbohydrate 30.8g		10%
	Dietary Fiber 10g	39%
	Sugars 11.8g
Protein 9g

Vitamin A 41%		Vitamin C 131%
Calcium 8%		Iron 22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

		Calories:	2,000	2,500
Total Fat		Less than	65g	80g
	Saturated Fat	Less than	20g	25g
Cholesterol		Less than	300mg	300 mg
Sodium		Less than	2,400mg	2,400mg
Total Carbohydrate			300g	375g
	Dietary Fiber		25g	30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Tagged:

Quick And Easy Lentils Vegan American Dinner Vegetarian Pressure Cooker Ready In 30 No Meat Multipot Cajun Seasoning Southern Usa Weeknight Cajun Dairy-free Gluten-free 8 Quart Pressure Cooker

Reviews

4.5out of 5 Stars

(3 Reviews)

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What others are saying

Jamie Blackwell says:

Haven't tried it yet, but looks good. My family is from the Gulf Coast, gumbo is part of our food tradition. We always what is referred to in Cajun cooking as the "holy trinity" - onions, bell pepper, and celery. You might consider adding celery to the onion and bell peppers, just for authenticity! LOL I'm pretty sure I'll change to 5 stars after I try it!

Kennedy Luca says:

Nothing compares to my mom's seafood gumbo, but I really enjoyed this nourishing bowl of vegetarian gumbo. The flavors were spot on. Especially with the okra. I did add celery to the recipe, but other than that made no variations and was really pleased.

Bill Austin says:

My wife and I made this for our Meatless Monday meal and with a few tweaks of the recipe we enjoyed it very much. We didn't have avocado oil so I substituted that with some chili pepper infused oil and we used fresh okra instead of canned.