Recipe

Gumbo

By: 

Co+op

Recipe Information

Total Time: 

45 minutes; 30 minutes active

Servings: 

8

Gumbo is a Southern classic, a rich stew thickened with a roux, as well as the thickening properties of okra. Here you have the option to use rice flour, for a gluten-free roux, and frozen okra, which is easy to find year round.

Ingredients

  • 3 tablespoons vegetable oil
  • 3 tablespoons all-purpose flour or white rice flour
  • 1 onion, chopped
  • 1 cup frozen okra, thawed
  • 1 red bell pepper, chopped
  • 1 green pepper, chopped
  • 2 cloves garlic, minced
  • 1 pound boneless chicken thighs, chopped bite-sized
  • 12 ounces precooked andouille sausage, sliced
  • 4 cups chicken stock
  • 1 14-ounce can petite diced tomatoes, with juice
  • 2 tablespoons tomato paste
  • 1 tablespoon Creole seasoning (salt-free)
  • 2 teaspoons dried thyme
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • Cooked rice, grits or polenta

Preparation

  1. In a large soup pot, heat the oil over medium heat. Add in the flour and cook, whisking until the flour begins to brown. Reduce the heat to low. Stir in the onion and okra and cook for at least 5 minutes, until the onions are soft. Add the bell peppers and garlic and saute until the peppers begin to soften, about 5 minutes.
  2. Stir in the chicken, sausage, stock, tomatoes, tomato paste, Creole seasoning, thyme, oregano, salt and pepper. Bring to a boil. Reduce the heat and simmer for 15 minutes. Serve over cooked rice, grits or polenta.

Serving Suggestions

Plan for leftovers! This stew improves as the flavors marry, making leftovers something to look forward to.

Nutritional Information

450 calories, 26 g. fat, 85 mg. cholesterol, 780 mg. sodium, 16 g. carbohydrate, 4 g. fiber, 25 g. protein

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