Amazing Gumbo

  • COOK
    45 Mins
  • PREP
    20 Mins
  • TOTAL
    65 Mins

Gumbo is a savory Cajun or Creole stew served over rice. This recipe has very little added oil but big flavor.

The fennel and pinch of nutmeg help give it a slight sausage flavor, which adds a depth.

Original Release Date: February 1, 2012

Nutritional Facts
Servings 5Serving Size 1 Cup




Calories102
Fat1.50g
Carbohydrates19g
Protein3
Fiber4.50g
Sugar8g
Sodium619mg





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Ingredients


    Rue Ingredients

  • 1/4 Cup Whole Wheat Flour
  • 1 Cup Water


  • Rest of Ingredients

  • 1/2 Tablespoon Canola Oil
  • 2 Tablespoons Low Sodium Soy Sauce
  • 1 Cup Chopped Sweet Green Pepper
  • 1 Large White Onion, Chopped
  • 1 Cup Celery, Chopped
  • 1 Cup Carrots, Thinly Sliced Medallions
  • 1 Garlic Clove, Minced
  • 2 & 1/2 Cups Water
  • 1 Teaspoon Lemon Pepper Seasoning
  • 1/2 Teaspoon Old Bay Seasoning
  • 1/4 Teaspoon Crushed Fennel Seeds
  • 1 Teaspoon Garlic Powder
  • 1 Teaspoon Onion Powder
  • 1 Teaspoon Cajun Seasoning
  • 1/4 Teaspoon Ground Thyme
  • 1 Teaspoon Liquid Smoke
  • Pinch of Nutmeg
  • 1/2 Teaspoon Sea Salt (or to taste)
  • 1/2 Tablespoon Sugar
  • 1 & 1/2 Cups Cut Okra, Frozen
  • 1 16-oz. Can Diced Tomatoes, No Salt Added
  • Green Scallions, Chopped (Optional)


Directions


In a large heavy skillet on medium heat, add flour from rue ingredients and lightly brown, stirring constantly. This can burn easily cause there's no oil to keep it from burning, so keep that in mind. Remove from heat and let cool. Transfer to a jar with a lid and pour water from rue ingredients list and shake and set aside.

In a heavy sauce pan on medium heat, place canola and soy sauce. Then add green pepper, onion, celery, carrots and garlic and cover with a lid and let sweat for about 10 minutes, stirring occasionally.

Next add the 2 & 1/2 cups of water from the rest of the ingredients and the roux from the jar and all of the spices, salt and sugar. Let this cook, uncovered, about 20 minutes or until carrots are tender. Stir this occasionally to prevent the roux from forming a skim on top.

Add okra and cook for about 5 minutes. Last, add the tomatoes and cook another 5 minutes. Serve over white or brown rice and top with green scallions.

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Original Food Photography & Original Recipe Text Copyright 2007-2014 Josh Latham. All Rights Reserved. Permission granted to reproduce for personal and educational use only. Commercial copying, hiring, lending is prohibited.