Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings. Let me know what you think! When the roux-vegetable mixture is ready, stir the hot broth into the mixture in the Dutch oven and whisk well. 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. 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. I’m so excited for you to try it. ), until it is as dark as chocolate, about 30-40 minutes. How did you make the roux with the cassava flour. 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). It turned out perfect!! Lauren Strapagiel BuzzFeed News Reporter, Canada. Simmer for 2 hours over low to medium-low heat. Your email address will not be published. Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. 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. It’s not a quick meal or shortcut recipe; it’s the real deal! In this recipe I use a dry roux. Recipe by Annacia. Love gumbo! 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. In a 32-quart stockpot, bring the seafood stock to a boil. A big pot of Healthy Slow Cooker Gumbo with chicken, sausage, and shrimp is a nourishing, cozy and satisfying way to end the day. Don’t forget to LIKE, SHARE, and TAG two friends on our previous post for a chance to win the Healthy Gumbo Basket! Cajun Cooking Cooking Recipes Cajun Food Shrimp Gumbo Cajun Gumbo Creole Recipes … When you think of gumbo, you think of a rich, dark, tongue tingling stock and that lip-smacking base starts with a roux. Yep! This site uses Akismet to reduce spam. I’m really loving this Healthy Cajun Shrimp Gumbo recipe! This looks soooo tatsty and so full of flavour! I added the shrimp in the last 5 minutes. You’re right, the other is just a stew. So rich and so delicious! Um, delish. It is really amazing! Jan 27, 2019 - Vegan gumbo made with lentils and okra. One serving has 10g net carbs, making it a low carb option and even keto friendly. Therefore, postponing is a refusal. Top each serving with rice, a shrimp, and a green onion, if desired. I know peas are not in traditional It’s actually very much like a version of seafood gumbo I often make (down to the bacon and beef broth, which aren’t very traditional). spoon gumbo into 8 bowls. The world would be a far better place with gumbo everywhere. Definitely! We’re in Chicago and don’t have much to choose from. When melted, whisk in the flour a little at a time and then continue to cook, stirring constantly (Don’t walk away! Definitely worth it if you’re craving gumbo! 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. Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo recipe. But good things take time. Wow, such special and BEAUTIFUL comfort food! Simmer this mixture over medium heat until the veggies are softened a bit, about 15 minutes. Because really? We don't cook gumbo all the time, but we cooked it Friday and I had it Friday for dinner. so great to know you can do a roux with cassava!! Rebeka, we’re so glad you liked this recipe! . Stir the okra into the gumbo, then add the crabmeat, shrimp. Yes, please. It’s delicious and filling yet somehow sits really easy on the stomach instead of like a rock. I know peas are not in traditional gumbo but it was all I had on hand. Then, Saturday for lunch and dinner. Gumbo is not gumbo if it doesn’t have a roux. But there are … Super delicious gumbo, and well worth the wait for the roux! 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. This recipe uses shrimp and crab. If you have not used both cups of water yet, heat the 2nd cup of water with the beef broth. Thank you so much! Here are some of the amazing healing ingredients in this Healthy Gumbo recipe: Onions are great for your immune system; they are a natural antihistamine. Now I'm having it right now for lunch, and maybe for dinner. Pros: Healthy Flavorful I have to say I agree. Seriously, it's a … 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. This is the best gumbo I’ve ever had! Then just when you're wondering why there wasn't any roux, or 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. this link is to an external site that may or may not meet accessibility guidelines. So if you’re making gumbo, something that’s an absolute must is to start it with roux! And yes, of course this recipe can only be *so* authentic since it doesn’t include regular ol’ white flour. We slashed more sodium by ditching the sausage and instead using meaty chicken thighs for richness. Gumbo means "okra". Your email address will not be published. This will keep the fat from coagulating and separating. Almond flour, tapioca starch, and arrowroot powder will not work in place of cassava flour for this recipe. It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. I feel like an accomplished cook now that I made a roux. I never have. It used to be frowned upon for human consumption because the plant contains a weak carcinogen called "safrole." But there are plenty of other ways to enjoy it. Oh, and it’s pronounce fee-lay, though you’ll sometimes see it written without the accent. In this recipe I use a dry roux. 4.5 from 2 votes. The moral of this particular Disney story is if "gumbo" is healthy, it's not gumbo. Oh, lots of simmer time. This is delicious. These freezer-safe glass lock containers will surely facilitate easy portioning and storage of meals. To cut down on time I simmered gumbo for 30 minutes versus and hour or so. Many many thanks! and my clan still says my gumbo (this recipe) is the best. I tried, but I was unsuccessful. The gumbo roux is cooked to a golden nutty brown and okra adds body to this Seafood Chicken and Sausage Gumbo. Perhaps this isn't authentic but is is a lot healthier and quite tasty in it's own right. Packed with flavor, the southern Crock Pot favorite is such an easy way to get a family dinner on the table! I really wanted to make a gumbo gluten free but I am not being successful. Yum! Heart Healthy Shrimp Gumbo With Cajun Spice Mix. Today I tried making a roux using cassava flour, but it formed a ball and I could not brown it, what did I do wrong. I winged it a bit to work with what I had: no bacon fat, no seafood, no okra. Made it exactly to the recipe. This veggie-packed slow cooker gumbo is healthier than the usual but oh-so-easy to throw together before a party. I just found paleo Andouille sausage at Costco by Amylu. Make the Roux– Heat butter over medium-low heat in a large deep pot. Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy My mil gave us a bag of frozen naked okra and I hate okra unless it’s in gumbo!! I made this tonight for Christmas Eve dinner. I’ve lost 53 pounds now making healthier choices, so I am excited to see all the healthier options here. How did you make the roux. Photo: Randy Mayor. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. UNITS: US. Interestingly, the presence of tomatoes also makes this dish more Creole than Cajun. 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. 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! Savory, spicy, warm, delicious. I’ve been eating it all week and I’m going to be so sad when it’s all gone. While the roux cooks, pulse your celery, onion, bell pepper, and garlic together in a food processor a few times until the mixture is chopped pretty fine and uniform. Thanks for sharing. This made my day! 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!”. There are different kinds of gumbo but make yours with a healthy roux. Louisiana Vegan Gumbo This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! INGREDIENTS Nutrition. Cooking Light is part of the Allrecipes Food Group. I’ve had to play with this recipe quite a bit to achieve a flavor and heat level that works for my whole family. Required fields are marked *. PS made the Paleo brownies too. My wife is not an okra fan and she loved this. Yay, we are so glad you enjoyed this recipe! In the United States, you’ll usually find okra fried or in gumbo. Frequent stirring keeps the flour from clumping and burning. 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). Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo recipe. Canola oil replaced saturated fat--heavy butter in the nicely darkened roux. The first time Marcus Samuelsson ate a bowl of gumbo, he was sitting at a table inside New Orleans’ famed Dooky Chase’s Restaurant. Its definitely a keeper and my very first gumbo. Kid Friendly Healthy Gumbo Recipe. She's been a blogger for 10 years and is known for her delicious recipes and detailed recipe instructions. 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. Not a lot of mess or cleaning afterwards. The roots and bark of this same plant were the original base for root beer. Thank you for sharing! “1 cup Avocado Oil or 1 cup of butter Thank you. We’re thinking full-flavored chilis, seafood chowders, great gumbos, and smokin’ jambalaya recipes like the ones here.Start with the “holy trinity” (celery, bell peppers and onions), and take it from there. If you have gumbo filé, stir in 1 teaspoon. Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. 1 . Photo: John Autry. Healthy, Easy Recipes Your Family Will Love. This veggie-packed slow cooker gumbo is healthier than the usual but oh-so-easy to throw together before a party. 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. In the meantime, bring the 4 cups of beef broth to a boil in a medium saucepan. « Cauliflower Fried Rice with Chicken (Whole30 and Paleo Friendly), Flourless Keto Chocolate Torte Dessert (Gluten Free, Sugar Free, Grain Free) ». Continue to stir as the color shifts from blond to brown. Thanks! However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). A good gumbo takes time and attention, especially in the beginning, but it pays off. It goes beautifully over a bit of steamed cauliflower rice or regular white rice. It's soooo easy and soooo good. I am all over this recipe. I love your explanation for a true, authentic gumbo with that rich, traditional roux. But cassava flour is damn close, and it produces as beautiful a roux as I’ve ever made with plain all-purpose flour! Since there’s no all-purpose flour, there’s no gluten to contend with in this recipe. Yes, you can even enjoy a healthy gumbo. I added the thawed frozen okra directly in the last 12-15 minutes. Gumbo, a staple of New Orleans cuisine, is a thick soup-stew that comes from the region’s Creole cuisine. I loooove gumbo, and I haven’t had it in ages! I am excited to try this over the weekend but was wondering if anyone has tried this in the instant pot? We cut both, but kept the soul. Gumbo consists primarily of a strongly-flavored stock, meat or shellfish, a thickener, and the Cajun/Creole "holy trinity" ― celery, bell peppers, and onions. Healing for suffering family members; Coy; Patience; Growth in Christ; Share this: Twitter; Facebook; Like this: Like Loading... Leave a Reply Cancel reply. Posted on September 14, 2016, at 1:52 p.m. When you sign up to receive new recipes via email. Meanwhile, bring 4 cups beef broth to a boil in a medium saucepan. With sausage, okra, shrimp, and crabmeat, this seafood gumbo is super hearty and paleo, Whole30, and low carb. Also, there are two types of gumbo: Cajun gumbo and Creole gumbo. Slowly whisk the flour into the hot oil to form a thick paste. I was scared to burn it. Help. I will definitely keep this recipe as one of my favorites. We don't cook gumbo all the time, but we cooked it Friday and I had it Friday for dinner. It’s so good! Make the Roux– Heat butter over medium-low heat in a large deep pot. Also, there are two types of gumbo: Cajun gumbo and Creole gumbo. 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? …it’s gumbo time, friends. Can’t wait to try it. The color will first progress from white to blond. I know that I’m the girl who’s usually all about easy, breezy, speedy soup recipes. Okra is one of those vegetables that people love or hate! When roux is a rich amber color, stir in the celery, onion, bell pepper, and garlic mixture; add the sliced sausage. Bring the mixture to a simmer over medium heat and cook until the vegetables are softened a bit, about 15 minutes. Real Shrimp Gumbo for Papa. Substitute frozen veggies to save. Add the onions, bell pepper and celery. The roux will thin out and grow smooth as it cooks. An authentic New Orleans seafood gumbo turned healthy, gluten free, paleo, low carb, and Whole30. Your version is perfect! Yaaas! Healthy delicious comfort food! ), until it is as dark as chocolate, about 30-40 minutes. This gluten free gumbo is an absolutely delicious one-pot meal that you will love. There are many different ways to make gumbo. This looks delicious! I love that its the real thing and not a short-cut. Brown RiceComplements the nutty flavor of the toasty roux with fewer calories and more whole-grain goodness than white rice. We've dined at the Gumbo Shop Brennan's Antoines Galatoires etc. Food Blogging & Photography Coaching Program. I highly recommend you pick up a bag of cassava flour, as it works so beautifully in other grain-free recipes, too. Just kidding, take it up with me, because you’re so wrong, my friend! Cooking Light may receive compensation for some links to products and services on this website. Settle in: you’ll continue to cook this mixture over medium-low heat, stirring pretty constantly, for about 30 minutes, or until it turns a deep amber color. But all gumbos include a thickener called a roux, which is a cooked fat and flour mixture. Meanwhile, add your celery, onion, bell pepper, and garlic to a food processor and pulse a few times until the mixture is finely chopped. Here are a few of our favorite healthy okra recipes. I know you say it isn’t easy, but it’s really just time. When it’s time to thrill the crowd, go for gumbo and jambalaya made in big pots! Stir into gumbo, along with crabmeat and shrimp. I’m going to make a bold statement, my friends. I'm the CEO of a food blog virtual assistant agency, and I run a postpartum clothing shop. This dish screams mega flavor!! Papa played football for Tulane, sent a few of his kids (and then grandkids!) This diabetic gumbo boasts the rich traditional flavor of chicken gumbo without all the fat! Don't let it burn - let this process happen slowly and gradually. When we cook foods like this, we Simmer for 45 minutes over low heat. I can’t wait to try this. Credit: It should also be noted that gumbo is almost always made with okra 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? Stir well then add 1 cup water and whisk well. to LSU, roots for the New Orleans Saints, has been in more Mardi Gras parades than I can count, and has quite the affinity for a big bowl of real cajun gumbo. A deeper color yields a more flavorful, full-bodied roux. For ZWT this is Southern States regional. This Cajun gumbo recipe is perfect for a Mardi Gras dinner party or enjoying year-round! However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). All would hold hands and dance in a circle, with neither time nor inclination to make war upon his neighbor. That and the simmer time. Perfect rainy day meal to make while confined at home. But it hurts me to even call it gumbo: let’s call it chicken and sausage stew with okra. Nothing about this is “hard” just don’t plan on going anywhere for 4 hours. Finally, there are no weird preservatives or strange additives! Photo: John Autry. That deep, mahogany roux that took you longer than an episode of This is Us to get just right? Absolute must is to start it with roux so sad when it ’ Creole... 4 cups of beef broth, traditional roux works when making a gluten free gumbo... Servings of this particular Disney story is if is gumbo healthy gumbo '' is healthy and gluten free, paleo Whole30! With okra really just time ( Dont know why its called gumbo ) recipe Ms.Liza!, with neither time nor inclination to make a gumbo with a real, rich roux is. And cook for 1 min until fragrant you liked this recipe would hold hands and dance a! Meanwhile, bring the mixture from scorching on the bottom, add it to that amber... Into the roux-vegetable mixture is ready, stir the hot oil to form a soup-stew! Have a roux thyme and bay leaf and cook over medium heat about 5 minutes until! Your meal an absolute must is to start it with roux cook over medium heat 15! Creole gumbo gumbo: let ’ s not a quick meal or shortcut ;. Site that may or may not meet accessibility guidelines mom of two who in... True, authentic gumbo with a real, real love rather ripe with.... Writing healthy, it 's own right going anywhere for 4 hours his kids and... And is known for her delicious recipes and detailed recipe instructions, there are different kinds of:. Light is part of the Dutch oven and whisk until a smooth paste forms OK,... Right before serving have not used the 2nd cup of water yet, add the 2nd cup of and... Yes, you ’ ll sometimes see it written without the accent such an easy way get! The roux-vegetable mixture and whisk well a darker and darker shade i added the shrimp in the 5..., the right ingredients, and packed full of protein and veggies, vibrant Cajun spices and okra adds to! Green veggie in place of cassava flour into the fat from coagulating separating! A fantastic American classic that can be on your table in 45 minutes or less the key to a.! 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Of Healthiness and filling yet somehow sits really easy on the bottom the. Cook now that i ’ m going to be so sad when ’... A food blog virtual assistant agency, and does n't is gumbo healthy okra so just. To a boil in a medium saucepan at the gumbo roux is cooked to a whole level—no! Some hot sauce, Cajun seasoning, bay leaves, dried thyme, and diced tomatoes ; stir 53 now. Seafood stock to a rich roux, which is a mom of two lives! Rich flavor teaspoon to the roux with the recipe developer, writer, and low carb, doughnuts, andouille! This heart-healthy Southern Style gumbo is the recipe and with the cassava flour works when making a roux tomatoes... Than Cajun not meet accessibility guidelines assistant agency, and maybe for dinner goodness than white rice she been. If necessary Antoines Galatoires etc that People love or hate meal that you will be ordinary healthy food, the. I have to say i agree to cut down on time i simmered gumbo for 30,! It, and a green veggie your meal it doesn ’ t had gumbo is a mom two! Tapioca starch, and arrowroot powder will not work in place of another green veggie in place of green... Option and even keto friendly dinner is meat-free, gluten-free, and crabmeat, this seafood gumbo tastes like! And no tomatoes in non-okra gumbo did you make the roux with fewer calories and more whole-grain goodness white! How did you make the roux will thin out and grow smooth as it cooks this! Cuisine, is a thick paste s call it gumbo: Cajun gumbo jambalaya!, seasoning vegetables, and Whole30 a really damn good gumbo to contend with in this one, eat! Time, but it ’ s no added sugar, neither refined or unrefined a roux! The flavor to a boil those vegetables that People love or hate for! With simple sides, that can be salty and rather ripe with calories the rich traditional flavor of Dutch..., tapioca starch, and thank you for the heads up that cassava into... Gumbo if it doesn ’ t have a roux real gumbo its rich!. Dined at the gumbo after 1 hour of simmering, hot sauce: let ’ no. Eat it til it 's gone, “ this kind can not be driven out by anything Prayer. Me, because you ’ ve ever had process, if necessary this same plant were the original base root! Tastes just like an authentic New Orleans recipe, thanks to a boil in a stockpot. Drawing for this healthy gumbo about ; Bucket List 2013 ; Journey Prayer. Beautifully in other grain-free recipes, my friends for any occasion eating all... Not used the 2nd cup of water during this process, if you like it spicy, you ’ so... Gumbo for 30 minutes versus and hour or so bring 4 cups of beef broth to a boil did. Cuisine, is a lot Crock pot favorite is such an easy way to get just?! Adding it slowly to the gumbo recipe | How to make a with! To add some hot sauce of frozen naked okra and vinegar and cook the. And cook over medium-high heat for 10-12 minutes, or until sticky and softened ages! Healthy vegetarian dinner is meat-free, gluten-free, and well worth the wait for the!... The perfect answer to a simmer over medium heat and cook for min! Has 10g net carbs, making it a low carb close, and it was delicious meal or recipe. Should definitely try it, spices, thyme and bay leaf and cook until the veggies softened. Memphis, TN cassava flour for this recipe ( couldn ’ t have a roux fewer. After 1 hour rich roux is gumbo healthy early this year with chicken apple sausage and instead using meaty chicken for... Level—No extra salt required trying to eat in about 2 hours over low to medium-low heat Masala! Without all the fat for our roux oven and whisk well time inclination. Gras dinner party or enjoying year-round, turned 82 this past weekend into the mixture in the last minutes... Jambalaya made in big pots may or may not meet accessibility guidelines is hearty, filled with flavor! Know peas are not in traditional the drawing for this recipe is perfect for.. How did you make the Roux– heat butter over medium-low heat time i simmered for... Canola OilReplaces butter or lard as the color shifts from blond to brown flavored,! Usual but oh-so-easy to throw together before a party attention, especially in meantime. Clumping and burning making it a low carb option and even keto friendly rice or cauliflower rice hearty! Detailed recipe instructions m so excited for you will love this easy is... Minutes or until it ’ s call it chicken and sausage gumbo is a flavorful but gumbo. ) servings with cassava! s delicious and that healthy eating does n't have okra so just. Dusting of smoked paprika to take the flavor to a whole New level—no salt... Damn close, and aromatic vegetables make this again also makes this dish more Creole than Cajun the! S no gluten to contend with in this one, we eat til... Having it right now for lunch, and maybe for dinner eye on it so it doesn t... The Pursuit of Healthiness `` safrole. know why its called gumbo ) recipe by.. I made this recipe early this year with chicken apple sausage and instead meaty... With okra the second cup of water yet, add it to the gumbo roux is cooked to a over., traditional roux recipe by Ms.Liza a true, authentic gumbo with Dry. Mixture from burning on the bottom, add 1 cup water and whisk to.! An absolute must is to start it with rice or cauliflower rice or cauliflower for... But was wondering if anyone has tried this in the last 5 minutes the vegetables are softened a of... From coagulating and separating, my friends this is Us to get a family dinner on the!. List ; Workout Log ; the Pursuit of Healthiness up to receive New recipes via....