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?!
Please excuse my messy cutting board! I had just chopped up a bunch of cauliflower!
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 usually scale this back & substitute 1 or 2 Cups for water**
-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