🍲 Gumbo

Name: Gumbo
Total time: 120 min
Yield: 6
Cuisine: United States · Louisiana
Ingredients: 60 ml oil; 60 g flour; 600 g chicken thighs, cut into pieces; 250 g smoked pork sausage, sliced; 300 g okra, sliced; 1 onion, 1 bell pepper and 2 celery sticks, chopped; 3 garlic cloves, 1.5 l water, 2 bay leaves; 1 tsp paprika, ½ tsp cayenne, thyme, salt, pepper

Origin: United States · Louisiana

595kcal

per serving · 350 g

170kcal

per 100 g

38 gProtein11 g / 100 g

32 gFat9 g / 100 g

32 gCarbs9 g / 100 g

Gumbo is a thick Louisiana stew built on a dark roux of flour and fat cooked until the colour of chocolate, then simmered with chicken, smoky pork sausage, okra and the 'holy trinity' of onion, bell pepper and celery. The result is rich, savoury and gently spiced, with okra helping to thicken the broth. It is ladled over a scoop of white rice.

Diets

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

✓

Low-carb9 g carbs per 100 g

✓

High protein11 g protein per 100 g — 26% of the calories

Not vegetarianbecause of: chicken, chorizo sausage

Not veganbecause of: chicken, chorizo sausage

Contains porkbecause of: chorizo sausage

Contains glutenbecause of: roux

Allergens

Contains (in a typical recipe):

⚠ Gluten

What it is made of

chickenchorizo sausageokrabell pepperonionroux

Recipe

6 servings120 min

Ingredients

60 ml oil
60 g flour
600 g chicken thighs, cut into pieces
250 g smoked pork sausage, sliced
300 g okra, sliced
1 onion, 1 bell pepper and 2 celery sticks, chopped
3 garlic cloves, 1.5 l water, 2 bay leaves
1 tsp paprika, ½ tsp cayenne, thyme, salt, pepper

Method

Brown the sausage and chicken in a heavy pot and set aside.
Add the oil and flour and stir constantly over medium-low heat for 25–35 minutes until the roux is dark brown.
Add the onion, pepper, celery and garlic and cook 5 minutes.
Gradually whisk in the water, add the spices, bay leaves, chicken and sausage, and simmer for 45 minutes.
Add the okra and simmer 20 minutes more. Season and serve over rice.

How to make it lighter

Use skinless chicken breast and less sausage to cut the fat.
Make a smaller roux — 2 tbsp each of oil and flour still gives flavour; 1 tbsp oil ≈ 120 kcal.
Serve with a smaller scoop of rice and extra okra in the bowl.

History

Gumbo developed in 18th- and 19th-century Louisiana and draws on West African, French, Spanish and Native American cooking. The name is generally traced to an African word for okra. Countless family and regional versions exist, and it is now an emblem of Creole and Cajun cuisine.

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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →