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Serves 6


  • 1 tbsp olive oil
  • 1 tsp garlic, minced; about 2 cloves
  • bell pepper, red
  • 1 1/2 cup onion, chopped
  • 2 stalks celery
  • 1 tbsp thyme, fresh (or 1 tsp dried per 1 tbsp fresh)
  • 1/2 tsp oregano, dried
  • 1/2 tsp Cajun seasoning, add more if desired
  • 1/2 tsp cayenne pepper
  • 1 cup lentils, dried
  • 3 cups vegetable broth
  • 2 cups okra, fresh or frozen; chopped
  • 1 13 oz can tomatoes, salt free, diced; slightly drained
  • 2 tbsp apple cider vinegar
  • 1/2 cup tomato sauce, salt free if possible
  • salt and pepper, to taste
  • garnish, sliced jalapeño and fresh cilantro


  • 1 cup cauliflower, riced or finely chopped
  • 2 tbsp flour, gluten free; or starch (for stove top method)



  1. Sauté oil, onion, garlic, bell pepper, celery for 5’minutes on sauté setting, until softened and fragrant.
  2. Add spices and mix again for 1 minute.
  3. Add remaining ingredients (minus salt and pepper). Mix together.
  4. Place lid on pressure cooker then place setting on pressure cook high for 12 minutes.
  5. After cooking, add 1/2 tsp to 1 tsp sea salt or kosher salt to taste. Black Pepper to taste. Stir and Keep warm.


  1. Heat a dutch pan over medium heat. Add the oil and gluten free starch or flour. Stir or whisk together until a roux is formed. Around 10 minutes to 15 minutes. Be sure not to let it burn. It should turn a light brown caramel color.
  2. Next add your onions, celery, bell pepper, and garlic. Sauté until fragrant, about another 5 minutes, whisking frequently. Add the remaining ingredients, minus the tomato sauce and salt/pepper.
  3. Bring to a quick boil then reduce to low and simmer for 20 minutes or until lentils are cooked through.
  4. Add your tomato sauce the Last 5 minutes of cooking, stir together and keep warm. Season with kosher/salt and pepper to taste. Adding too much salt to lentils while cooking can ruin texture, so adjust salt content after cooked.
  5. Serve into bowls and garnish with jalapeño and cilantro. *Optional* Since the cauliflower rice is added to the pot to thicken, you don’t need to serve this over rice, but you can and it’s just as tasty! Or serve over additional cauliflower rice (cooked) to keep it light.