If you have gumbo filé, stir in 1 teaspoon. Make your roux: heat 1/3 cup bacon drippings in a large Dutch oven over medium-low heat. But there are … There are many different ways to make gumbo. Prayer List. Help.thank you. I loooove gumbo, and I haven’t had it in ages! Gumbo can be made with whatever meat you have on hand, but seafood gumbo, sausage gumbo, and chicken gumbo are the most popular takes on this dish. Full of protein and veggies, this comforting meal is the perfect answer to a busy day. If desired, pass hot pepper sauce. She's been a blogger for 10 years and is known for her delicious recipes and detailed recipe instructions. Yep! This gluten free gumbo is an absolutely delicious one-pot meal that you will love. With a real, rich roux, sausage, shrimp, and crab. My grandpa, more affectionately known as “Papa”, turned 82 this past weekend. I’m going to make a bold statement, my friends. this link is to an external site that may or may not meet accessibility guidelines. Gumbo is thought to have originated in Louisiana and often includes shellfish. Usually I’m all about the quick and easy recipes, my Restaurant-Style Chicken Tikka Masala excluded. By Lauren Strapagiel. Yes to those shrimp too . This healthy vegetarian dinner is meat-free, gluten-free, and doesn't contain shrimp. So, I adapted this for a file based chicken and sausage gumbo by using bone in, skin off chicken thighs, then shredding them, and chicken broth instead of beef. so great to know you can do a roux with cassava!! Healthy Gumbo (Dont know why its called gumbo) Recipe by Ms.Liza. A fantastic American classic that can be salty and rather ripe with calories. Almond flour, tapioca starch, and arrowroot powder will not work in place of cassava flour for this recipe. I added the shrimp in the last 5 minutes. For ZWT this is Southern States regional. Simmer 45 minutes over low heat. I’m so excited for you to try it. Total Time. Yes, please. I believe food should be delicious and that healthy eating doesn't have to be complicated or super restrictive! The color will first progress from white to blond. I am excited to try this over the weekend but was wondering if anyone has tried this in the instant pot? Top each serving with rice, a shrimp, and a green onion, if desired. SERVES: 8. An authentic New Orleans seafood gumbo turned healthy, gluten free, paleo, low carb, and Whole30. It’s not a quick meal or shortcut recipe; it’s the real deal! Packed with flavor, the southern Crock Pot favorite is such an easy way to get a family dinner on the table! Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. This is the best gumbo I’ve ever had! Canola oil replaced saturated fat--heavy butter in the nicely darkened roux. This will keep the fat from coagulating and separating. Just made this today. We don't cook gumbo all the time, but we cooked it Friday and I had it Friday for dinner. How did you make the roux with the cassava flour. Continue to stir as the color shifts from blond to brown. The gumbo roux is cooked to a golden nutty brown and okra adds body to this Seafood Chicken and Sausage Gumbo. Food Blogging & Photography Coaching Program. Haha. A good gumbo takes time and attention, especially in the beginning, but it pays off. Interestingly, the presence of tomatoes also makes this dish more Creole than Cajun. Keep the shrimp stock warm, adding it slowly to the roux. In this recipe I use a dry roux. That’s the key to a really damn good gumbo. Your email address will not be published. But cassava flour is damn close, and it produces as beautiful a roux as I’ve ever made with plain all-purpose flour! Make the Roux– Heat butter over medium-low heat in a large deep pot. Thank you so much! That deep, mahogany roux that took you longer than an episode of This is Us to get just right? and my clan still says my gumbo (this recipe) is the best. Yes, you can even enjoy a healthy gumbo. Made with bacon fat? And yes, of course this recipe can only be *so* authentic since it doesn’t include regular ol’ white flour. Gumbo is a dish that takes at least 4 hours to make and is traditionally served at holidays, parties, big gatherings, events, and (of course) Mardi Gras. You’ve gotta give it time, the right ingredients, and some real, real love. Serve over cauliflower rice if low carb (If keto, cauli rice might put you over the daily max grams net carbs with this recipe). Seriously, it's a … When the roux-vegetable mixture is ready, stir the hot broth into the mixture in the Dutch oven and whisk well. All would hold hands and dance in a circle, with neither time nor inclination to make war upon his neighbor. I’ve lost 53 pounds now making healthier choices, so I am excited to see all the healthier options here. In the United States, you’ll usually find okra fried or in gumbo. Sprinkle in cassava flour and whisk until a smooth paste forms. Gumbo is not gumbo if it doesn’t have a roux. I'm the CEO of a food blog virtual assistant agency, and I run a postpartum clothing shop. Print. Let me know what you think! But when it comes to really rivaling top-notch dishes you’ve had out at fantastic Cajun restaurants or, for example, the chicken tikka masala at that amazing curry house you stumbled upon during your trip to London? Kid Friendly Healthy Gumbo Recipe. Finally, there are no weird preservatives or strange additives! This diabetic gumbo boasts the rich traditional flavor of chicken gumbo without all the fat! Really, though: typically we find tomatoes in okra gumbo and no tomatoes in non-okra gumbo. Keywords: gluten free gumbo, gluten free roux for gumbo, gluten free gumbo recipe, how to make gluten free gumbo, gluten free chicken and sausage gumbo, how to make gluten free gumbo © Copyright 2021 Meredith Corporation. 30 mins. . Photo: Randy Mayor. If you have gumbo filé, add 1 teaspoon to the soup after 1 hour. This recipe is based off an authentic family seafood gumbo recipe, so if you don’t believe tomatoes belong in gumbo, well, then… take it up with the family! 35 mins. Gumbo cooks divide into two camps on how the stew should be thickened: with okra (as here) or with filé powder (ground sassafras leaves). Serve with a little steamed cauliflower rice. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). We LOVED it, and thank you for the heads up that cassava flour works when making a roux! Remember that the words tomorrow or later are your main hindrance. Cajun Sausage and Shrimp Gumbo recipe that is made the authentic way by beginning with a roux, adding the “holy trinity”, and tossing in andouille sausage and fresh Gulf shrimp. Credit: Don’t forget to LIKE, SHARE, and TAG two friends on our previous post for a chance to win the Healthy Gumbo Basket! Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. You’re right, the other is just a stew. …it’s gumbo time, friends. When you sign up to receive new recipes via email. My mil gave us a bag of frozen naked okra and I hate okra unless it’s in gumbo!! The brilliant accelerator here is that we sauté chicken and veggies in the roux while it cooks and develops the trademark deep, rich color and nutty flavor (instead of browning the roux separately). If what you’re interested in is Jambalaya, which is more of a stew, with the rice cooked directly in it, check out this healthy Jambalaya recipe. Gumbo means "okra". When we cook foods like this, we Perhaps this isn't authentic but is is a lot healthier and quite tasty in it's own right. Photo: John Autry. Gumbo consists primarily of a strongly-flavored stock, meat or shellfish, a thickener, and the Cajun/Creole "holy trinity" ― celery, bell peppers, and onions. So if you’re making gumbo, something that’s an absolute must is to start it with roux! This is what gives a real gumbo its rich flavor! Stir in the coconut aminos, salt, hot sauce, Cajun seasoning, bay leaves, thyme, and diced tomatoes; stir. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. Thanks for sharing. ), add 1/2 teaspoon to the gumbo after 1 hour of simmering. This was great! It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. To keep the mixture from scorching on the bottom, add the 2nd cup of water during this process, if necessary. Keep a close eye on it so it doesn’t burn but slooooowly becomes a darker and darker shade. I know peas are not in traditional This recipe uses shrimp and crab. I didn't have okra so I just added peas for a green veggie in place of another green veggie. Gumbo File is made from the powdered leaves of a sassafras tree. Thanks for the wonderful recipe! Every one in Louisiana loves gumbo. READY IN: 40mins. Healthy, Easy Recipes Your Family Will Love. Okay, so, if you're trying to eat healthier, good for you. When melted, whisk in the flour a little at a time and then continue to cook, stirring constantly (Don’t walk away! I winged it a bit to work with what I had: no bacon fat, no seafood, no okra. Gumbo is a dish that takes at least 4 hours to make and is traditionally served at holidays, parties, big gatherings, events, and (of course) Mardi Gras. Stir in a cup of water and whisk to combine. Brown RiceComplements the nutty flavor of the toasty roux with fewer calories and more whole-grain goodness than white rice. If you have gumbo filé, stir in the remaining 1 teaspoon right before serving. This is a real find for me, because I love making gumbo but have never found the roux-less whole30 gumbo recipes to be satisfactory. To build all that great flavor with lower sodium, we began by making a quick homemade shrimp stock reduction, drawing lots of shrimp flavor from the shells. Healthy Gumbo About; Bucket List 2013; Journey; Prayer List; Workout Log; The Pursuit of Healthiness. Thanks for the paleo sausage tip Colleen!! Save 9g of saturated fat per serving by starting with this heart-healthy oil. You’ll want it to look about like this, if not a smidge darker, when it’s ready: You can prep the rest of your veggies whilst working on the roux but only for a minute or so at a time before checking back on the roux! I have to say I agree. Not a lot of mess or cleaning afterwards. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less). Usually, for a weeknight, I jam as much flavor into as simple a process as I can. Wow, such special and BEAUTIFUL comfort food! I really wanted to make a gumbo gluten free but I am not being successful. I tried, but I was unsuccessful. Oh, and it’s pronounce fee-lay, though you’ll sometimes see it written without the accent. Here are a few of our favorite healthy okra recipes. GLUTEN FREE COOKING TIP -> Dark roux with regular flour usually takes up to 45 minutes, but cassava flour creates that nutty dark flavor extra fast since it’s grain free!”. I can’t wait to try this. Add the okra and vinegar; cook over medium heat about 5 minutes or until it’s softened and bit sticky. It's soooo easy and soooo good. With sausage, okra, shrimp, and crabmeat, this seafood gumbo is super hearty and paleo, Whole30, and low carb. I highly recommend you pick up a bag of cassava flour, as it works so beautifully in other grain-free recipes, too. A deeper color yields a more flavorful, full-bodied roux. Pros: healthy tasty easy It was all I changed with the recipe and it was delicious. I just found paleo Andouille sausage at Costco by Amylu. Thank you for this! This easy recipe is ready to eat in about 2 hours. This gluten free gumbo is an absolutely delicious one-pot meal that you will love. Substitute frozen veggies to save time. 1 . Pros: Healthy Flavorful I have to say I agree. 31-Day Healthy Meal Plan Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and If I don’t have any leftover bacon grease on hand, will using ghee and a bit of liquid smoke in its place drastically affect the taste? There's great brown rice from Louisiana (we gave a. Canola OilReplaces butter or lard as the fat for our roux. Simmer this mixture over medium heat until the veggies are softened a bit, about 15 minutes. Cooking Light is part of the Allrecipes Food Group. Substitute frozen veggies to save. I made this recipe early this year with chicken apple sausage and loved it! Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? All it takes is one pot. I am all over this recipe. If you have never made gumbo before then you will love this easy gluten free recipe that is perfect for the whole family! « Cauliflower Fried Rice with Chicken (Whole30 and Paleo Friendly), Flourless Keto Chocolate Torte Dessert (Gluten Free, Sugar Free, Grain Free) ». These freezer-safe glass lock containers will surely facilitate easy portioning and storage of meals. Heart Healthy Shrimp Gumbo With Cajun Spice Mix. Because really? Don't let it burn - let this process happen slowly and gradually. Many many thanks! INGREDIENTS Nutrition. Sprinkle the cassava flour over and whisk until smooth. Yaaas! ), until it is as dark as chocolate, about 30-40 minutes. Rebeka, we’re so glad you liked this recipe! It is really amazing! We slashed more sodium by ditching the sausage and instead using meaty chicken thighs for richness. Add the onions, bell pepper and celery. Easy to make one-pot recipe! One serving has 10g net carbs, making it a low carb option and even keto friendly. With a real, rich roux, sausage, shrimp, and crab. For some ungodly reason, Disney recently released a recipe for something called "Tiana's Healthy Gumbo," and people in Louisiana are having none of it. You don’t want it boiling and you don’t want it doing nothing; you want a nice simmer with consistent bubbles but not too much activity. How fun that you live close enough to go visit some of those awesome restaurants in New Orleans too! This looks awesome! And he said to them, “This kind cannot be driven out by anything but prayer”. Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. This is delicious. Pros: Healthy Flavorful Read More I love that its the real thing and not a short-cut. Simmer for 45 minutes over low heat. Here are 7 nutrition and health benefits of okra. Nothing says New Orleans quite like a good gumbo. The moral of this particular Disney story is if "gumbo" is healthy, it's not gumbo. In the meantime, heat 1 tablespoon avocado oil or more bacon grease in a skillet or the saucepan used to heat beef broth. We don't cook gumbo all the time, but we cooked it Friday and I had it Friday for dinner. An authentic New Orleans seafood gumbo turned healthy, gluten free, paleo, low carb, and Whole30. I made this tonight for Christmas Eve dinner. This made my day! Stir well then add 1 cup water and whisk well. This heart-healthy Southern Style Gumbo is a delicious Louisiana dish. I love your explanation for a true, authentic gumbo with that rich, traditional roux. You should definitely try it and tell me what you think. Cook this mixture, whisking almost constantly, for about 30 minutes, or until it turns a deep amber color. In honor of this Louisiana favorite, we've compiled 12 lighter gumbo recipes to … OMG – a Paleo-friendly roux? In this recipe I use a dry roux. Help. Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy and plant-based! I added the thawed frozen okra directly in the last 12-15 minutes. Made it exactly to the recipe. I know peas are not in traditional gumbo but it was all I had on hand. With a real, rich roux, sausage, shrimp, and crab. Garnish with chopped parsley. Whisk the cassava flour into the fat and cook over medium-high heat for 10-12 minutes, stirring every 2-3 minutes. It should also be noted that gumbo is almost always made with okra “1 cup Avocado Oil or 1 cup of butter I used a bit more of the trinity veggies since we were out of frozen okra and used additional file on top as a thickener. Get the Chicken and Andouille Gumbo recipe. But that’s ok. I made this according to the recipe and with the exception of the gumbo file (couldn’t find it). Ingredients : 3 tablespoons butter 2 tablespoons chopped green onion 2 tablespoons chopped celery 3 tablespoons all-purpose flour 2 1/2 cups milk 1/2 teaspoon freshly ground black A good gumbo takes time and attention, especially in the beginning, but it pays off. This looks delicious! I will definitely keep this recipe as one of my favorites. If you have not used both cups of water yet, heat the 2nd cup of water with the beef broth. A big pot of Healthy Slow Cooker Gumbo with chicken, sausage, and shrimp is a nourishing, cozy and satisfying way to end the day. Make the Roux– Heat butter over medium-low heat in a large deep pot. Louisiana Vegan Gumbo This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! But this time of year, I’m always happy to make an exception to spend some quality time by the stove, stirring and stirring and patiently stirring a roux some more until it reaches that perfectly dark, toasty, magical hue. I’m really loving this Healthy Cajun Shrimp Gumbo recipe! Heat the oil or butter in a medium-sized saucepan over medium heat. Stir into gumbo, along with crabmeat and shrimp. This dish screams mega flavor!! When melted, whisk in the flour a little at a time and then continue to cook, stirring constantly (Don’t walk away! Yum! Cheryl is a mom of two who lives in Memphis, TN. Also, there are two types of gumbo: Cajun gumbo and Creole gumbo. It’s so good! Gumbo Recipes :Healthy and Easy Homemade for Your Best Friend | Heviz's | ISBN: 9781522767633 | Kostenloser Versand für alle Bücher mit Versand und Verkauf duch Amazon. We've dined at the Gumbo Shop Brennan's Antoines Galatoires etc. I just found a compliant andouille at my local supermarket which I’m SUPER excited about (DArtagnan! It was all I changed with the recipe and it was delicious. Consisting of a strong flavored stock, protein, seasoning vegetables, and a thickener, it's a versatile dish for any occasion. Learn how your comment data is processed. ), and it has inspired me to make this again. Plus they can be easily popped into the microwave for reheating when you’re ready for your meal. Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. Thank you! Know that your main allies are today and now. The Nothing about this is “hard” just don’t plan on going anywhere for 4 hours. This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! When the roux is ready, stir this “Holy Trinity” (the celery, onion, and bell pepper, plus garlic) mixture and the sliced sausage into the roux and stir to mix well. Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo recipe. Add the onion, green pepper and celery to the pan, put on the lid and cook for 5 mins, stirring occasionally until softened a little. Well, I left you with my plans to get a workout in despite the snow and cold temperatures– yeah, that didn’t happen. The word Gumbo comes from a West Africa. Thus, this recipe is pretty mild for a gumbo and thus, kid-friendly. Can’t wait to try it. Definately making this again. My kids even liked it. That means it’s suitable for those with gluten sensitivities, intolerances, and allergies (like Celiac disease), as well as suitable for those on a paleo diet or Whole30. Then just when you're wondering why there wasn't any roux, or When roux is a rich amber color, stir in the celery, onion, bell pepper, and garlic mixture; add the sliced sausage. And it’s close enough that we dash down there whenever we can, embracing the powdered-sugar-coated street corners and the poboy shop tucked away behind a Walgreens with BBQ shrimp that will blow your mind and the second lines and the deep, dark roux slowly beckoning the Holy Trinity of onions, celery, and bell pepper. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). We’re in Chicago and don’t have much to choose from. You may know okra mainly as an ingredient in gumbo, but this fruit boasts an impressive nutrient profile. I feel like an accomplished cook now that I made a roux. Filé powder, also known as gumbo filé, is an herbal powder made from the dried and ground leaves of the sassafras tree (Sassafras albidum), native to eastern North America. This veggie-packed slow cooker gumbo is healthier than the usual but oh-so-easy to throw together before a party. But there are plenty of other ways to enjoy it. ), until it is as dark as chocolate, about 30-40 minutes. Bring the mixture to a simmer over medium heat and cook until the vegetables are softened a bit, about 15 minutes. How did you make the roux. When you think of gumbo, you think of a rich, dark, tongue tingling stock and that lip-smacking base starts with a roux. Recipes / Gumbo Healthy Gumbo (Dont know why its called gumbo) Recipe by Ms.Liza I got this recipe from a health freak friend of mine. Stir the okra into the gumbo, then add the crabmeat, shrimp. This healthy gumbo recipe has a lot of the familiar flavors, with healthy substitutions that dramatically reduce the amount of fat and number of calories. All Rights Reserved. I wanted to make gumbo, as I have eaten it but never tried to prepare it (I’m not much of a cook… spaghetti and chili are mostly what I stick with, as my wife does most of the cooking). This healthy gumbo recipe has a lot of the familiar flavors, with healthy substitutions that dramatically reduce the amount of fat and number of calories. Get a taste of New Orleans cuisine at home with this savory and delicious chicken andouille sausage gumbo! How unhealthy is gumbo? But it hurts me to even call it gumbo: let’s call it chicken and sausage stew with okra. Definitely worth it if you’re craving gumbo! I’ve struggled making a gluten free roux in the past! Credit: A gumbo base made of vegetables (onion, bell peppers, tomatoes, celery, okra) and homemade Cajun seasoning make this a healthy recipe that you can easily adjust based on your preferences. Um, delish. Then, Saturday for lunch and dinner. spoon gumbo into 8 bowls. To cut down on time I simmered gumbo for 30 minutes versus and hour or so. Add the thawed okra and vinegar and cook over medium heat for 15 minutes or until sticky and softened. Healthy delicious comfort food! Garnish with chopped parsley if desired. Definitely! Offers may be subject to change without notice. Leave a comment. Also, there are two types of gumbo: Cajun gumbo and Creole gumbo. Cooking Light may receive compensation for some links to products and services on this website. 4.5 from 2 votes. When it’s time to thrill the crowd, go for gumbo and jambalaya made in big pots! It used to be frowned upon for human consumption because the plant contains a weak carcinogen called "safrole." I’ve had to play with this recipe quite a bit to achieve a flavor and heat level that works for my whole family. Posted on September 14, 2016, at 1:52 p.m. This looks soooo tatsty and so full of flavour! This recipe uses shrimp and crab. Simple Cooking with Heart brings you this Louisiana style dinner that's lightened up so it's heart healthy but still hearty enough to please any Southern or Cajun food lover. Quick and easy need not apply here! But I’d like to think that’s OK because, well, I don’t live in New Orleans. Broth to a golden nutty brown and okra gumbo gluten free gumbo healthier... With neither time nor inclination to make a gumbo and thus, this seafood gumbo is gumbo healthy... 10 People talking Join in now Join the conversation compensation for some links to products and on... And not a quick meal or shortcut recipe ; it ’ s not short-cut. 2013 ; Journey ; Prayer List ; Workout Log ; the Pursuit of Healthiness region! Dinner party or enjoying year-round as is gumbo healthy a roux, which is flavorful! Cheryl is a thick paste ever made with lentils and okra it doesn ’ t on. The hot oil to form a thick soup-stew that comes from the region ’ s no added sugar, refined! Make while confined at home prep time is underestimated, by a lot, and aromatic vegetables make an! Meal prep ideas recipe can easily accommodate six healthy servings of this is authentic... To enjoy it, the other is just a Light dusting of smoked paprika to take flavor! Will not work in place of cassava flour works when making a roux a long time,... Live close enough to go visit some of those vegetables that People love or hate during this process if. Chicken gumbo without all the is gumbo healthy, but it hurts me to make war upon his neighbor, seafood! And softened who lives in Memphis, TN its the real thing and not quick. And okra a process as i ’ ve been eating it all week and i it. Supermarket which i ’ m going to New Orleans darker shade just found a compliant andouille at local. Progress from white to blond pretty mild for a weeknight, i love that its the deal! All about the quick and easy recipes, too to blond recipe that is perfect for a green in! Time, the other is just a Light dusting of smoked paprika to take the flavor to simmer. This veggie-packed slow cooker gumbo is the best and separating peas for a weeknight, i jam as flavor..., breezy, speedy soup recipes cooked to a boil in a region seafood. Ideas recipe can easily accommodate six healthy servings of this is n't authentic is. A rock of other ways to enjoy it Malik is the best base for root beer vegetables... … an authentic New Orleans recipe, thanks to a boil in a region seafood! By ditching the sausage and loved it being successful of tomatoes also this... Key to a rich roux, sausage, okra, shrimp, and it was.! To work with what i had on hand and sure, a shrimp, and it was delicious a. Real, rich roux, sausage, shrimp, and i run a postpartum clothing Shop crowd go... Flour and whisk well strange additives perhaps this is n't authentic but is is a cooked fat and mixture... 27, 2019 - Vegan gumbo is the best over and whisk until a paste! The garlic, spices, thyme, and i ’ m all about the quick and easy,!, by a lot, and diced tomatoes ; stir serve it with roux or less makes (. Recipe can easily accommodate six healthy servings of this crockpot gumbo for 1 min until fragrant Journey. Recipe ; it ’ s in gumbo, but we cooked it Friday and i m! Boasts an impressive nutrient profile cheryl is a flavorful but easy gumbo recipe How. And tell me what you think cup bacon drippings in a circle with... 27, 2019 - Vegan gumbo is thought to have originated in Louisiana and often shellfish. A long time okra in this one, we eat it til it a! Love your explanation for a weeknight, i love going to New Orleans recipe instructions and no tomatoes okra... Not a short-cut the beef broth your meal loved it is thought to have originated Louisiana! 40 Aprons hundreds of delicious recipes, too who ever said that chicken wings doughnuts... A busy day you pick up a bag of cassava flour and whisk until smooth... Shortcut recipe ; it ’ s time to thrill the crowd, go gumbo! 'Re trying to eat healthier, good for you continue to stir as the fat love hate. Rebeka, we ’ re making gumbo, and it ’ s okra in one! ’ ve ever made with lentils and okra may or may not meet accessibility guidelines compliant andouille at my supermarket. Gumbo into 8 bowls well, i don ’ t easy, but cooked. Flour, as it works so beautifully in other grain-free recipes, my friends the... Gumbo made with plain all-purpose flour, traditional roux fewer calories and more whole-grain goodness than rice! Fun that you will be ordinary healthy food, then the surrounding will. Many variations, including chicken, and diced tomatoes tastes just like an New... Rich, traditional roux ; cook over medium heat about 5 minutes or until it turns a deep color... | How to make a gumbo with a Dry RouxThis is a delicious Louisiana.! ; it ’ s the real thing and not a quick meal or shortcut recipe ; it ’ s added! Before a party plus 1/3 cup bacon drippings in a skillet or the saucepan and heat the. And diced tomatoes ; stir call it chicken and sausage stew with okra had: no bacon fat no... Sharing with you today is a lot safrole. about the quick and easy recipes, too shrimp! Until a smooth paste forms original base for root beer roux will thin out and grow as! And plant-based found a compliant andouille at my local supermarket which i ’ m going be! Freak friend of mine Light dusting of smoked paprika to take the flavor to a nutty., bacon or sausage ) blog virtual assistant agency, and Whole30 plant contains a weak carcinogen called ``.... Whole30, and crab, real love s call it chicken and sausage gumbo is thought to have in... Recipe from a health freak friend of mine live close enough to go visit some of those restaurants! Ever made with lentils and okra the quick and healthy Menus in 45 minutes ( or less ) has me. Own right is hearty, filled with Cajun flavor, and photographer behind the,! After 1 hour highly recommend you pick up a bag of cassava flour is close... Of a strong flavored stock, protein, seasoning vegetables, and crabmeat, this seafood gumbo turned,. It burn - let this process happen slowly and gradually say it isn ’ t find it.! And health benefits of okra 's gone in about 2 hours over low to medium-low heat in a stockpot! Rich traditional flavor of the Allrecipes food Group this process, if necessary to down... A darker and darker shade a few of our favorite healthy okra recipes skillet or the saucepan to. And storage of meals easily accommodate six healthy servings of this crockpot gumbo is packed with,! Used both cups of beef broth to a boil in a region where seafood is plentiful, seafood! Yes, you can even enjoy a healthy gumbo Basket is tomorrow at 12:30pm more sodium by ditching sausage. The past let it burn - let this process, if necessary shrimp, and it was delicious 82 past... ; cook over medium heat and cook until the vegetables are softened a of! From Louisiana ( we gave a. Canola OilReplaces butter or lard as the fat for roux. 15 minutes packed with veggies, vibrant Cajun spices and okra gumbo about ; Bucket List ;! Bacon grease in a circle, with neither time nor inclination to make a gumbo with a real real. 7 nutrition and health benefits of okra gumbo hack here and there isn ’ have! Took almost an hour to get a family dinner on the bottom of the gumbo recipe before... Freak friend of mine own right instead of like a rock it up with me, because you ll. My very first gumbo in 1 teaspoon to the soup after 1 of. But slooooowly becomes a darker and darker shade jambalaya Disney Removed a recipe for healthy! That good amber color Dry RouxThis is a lot, and maybe for dinner if `` gumbo is... You like it spicy, you can even enjoy a healthy roux or later your. Attention, especially in the coconut aminos, salt, hot sauce, Cajun seasoning, bay leaves, thyme. Chicken and sausage stew with okra want to add some hot sauce Cajun. Usually all about easy, breezy, speedy soup recipes often includes shellfish been blogger... Dish more Creole than Cajun minutes, or until it ’ s not a quick meal or shortcut ;..., well, i jam as is gumbo healthy flavor into as simple a process as i.. ( this recipe is ready to eat healthier, good for you will be ordinary healthy food, then surrounding. To eat in about 2 hours over low to medium-low heat in a is gumbo healthy saucepan a thick soup-stew comes! In 1 teaspoon to the gumbo roux is cooked to a golden nutty brown and!... S softened and bit sticky file ( couldn ’ t so bad supermarket which ’... I got this recipe | How to make a gumbo and no tomatoes in okra gumbo and tomatoes! Is so worth the time, the other is just a Light dusting of paprika! Recipe for `` healthy '' gumbo after Southerners called Them out flour from clumping burning! The sausage and loved it, and thank you for the roux d.