But good things take time. Add the onions, bell pepper and celery. This healthy vegetarian dinner is meat-free, gluten-free, and doesn't contain shrimp. That deep, mahogany roux that took you longer than an episode of This is Us to get just right? Kid Friendly Healthy Gumbo Recipe. Here are 7 nutrition and health benefits of okra. 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. Yes to those shrimp too . Pros: healthy tasty easy It was all I changed with the recipe and it was delicious. A big pot of Healthy Slow Cooker Gumbo with chicken, sausage, and shrimp is a nourishing, cozy and satisfying way to end the day. 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. OMG – a Paleo-friendly roux? 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. 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. Nothing about this is “hard” just don’t plan on going anywhere for 4 hours. Thus, this recipe is pretty mild for a gumbo and thus, kid-friendly. This looks delicious! All it takes is one pot. This healthy and gluten free seafood gumbo tastes just like an authentic New Orleans recipe, thanks to a rich roux. Stir well then add 1 cup water and whisk well. Full of protein and veggies, this comforting meal is the perfect answer to a busy day. It used to be frowned upon for human consumption because the plant contains a weak carcinogen called "safrole." I’m so excited for you to try it. Yum! This recipe uses shrimp and crab. Jan 27, 2019 - Vegan gumbo made with lentils and okra. How did you make the roux. It was all I changed with the recipe and it was delicious. 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. Pros: Healthy Flavorful Read More …it’s gumbo time, friends. So if you’re making gumbo, something that’s an absolute must is to start it with roux! Learn how your comment data is processed. I was scared to burn it. Get the Chicken and Andouille Gumbo recipe. Sprinkle the cassava flour over and whisk until smooth. Your email address will not be published. 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? However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). Louisiana Vegan Gumbo This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! 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! 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. Really, though: typically we find tomatoes in okra gumbo and no tomatoes in non-okra gumbo. This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! The color will first progress from white to blond. The only reason it didn’t get the full 5 stars is leaving the shrimp in the stew to cook for 45 minutes made it a little tough. This made my day! Yay, we are so glad you enjoyed this recipe! Print. Garnish with chopped parsley if desired. If you have gumbo filé, stir in 1 teaspoon. I feel like an accomplished cook now that I made a roux. A good gumbo takes time and attention, especially in the beginning, but it pays off. Slowly whisk the flour into the hot oil to form a thick paste. Definitely! 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. 4.5 from 2 votes. I’ve had to play with this recipe quite a bit to achieve a flavor and heat level that works for my whole family. Cook Time. Yes, please. We cut both, but kept the soul. This is delicious. You’re right, the other is just a stew. She's been a blogger for 10 years and is known for her delicious recipes and detailed recipe instructions. Keep a close eye on it so it doesn’t burn but slooooowly becomes a darker and darker shade. Gumbo, a staple of New Orleans cuisine, is a thick soup-stew that comes from the region’s Creole cuisine. Cooking Light may receive compensation for some links to products and services on this website. Consisting of a strong flavored stock, protein, seasoning vegetables, and a thickener, it's a versatile dish for any occasion. Oh, and it’s pronounce fee-lay, though you’ll sometimes see it written without the accent. Stir it in to your gumbo or pack a 1/2 cup measuring cup full and invert it in the center of a serving bowl of gumbo. I really wanted to make a gumbo gluten free but I am not being successful. Not a lot of mess or cleaning afterwards. 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! Photo: Randy Mayor. With a real, rich roux, sausage, shrimp, and crab. This site uses Akismet to reduce spam. Love gumbo! This recipe uses shrimp and crab. Add the okra and vinegar; cook over medium heat about 5 minutes or until it’s softened and bit sticky. However, if you are not in a region where seafood is plentiful, this chicken sausage gumbo is the answer. « Cauliflower Fried Rice with Chicken (Whole30 and Paleo Friendly), Flourless Keto Chocolate Torte Dessert (Gluten Free, Sugar Free, Grain Free) ». It turned out perfect!! A good gumbo takes time and attention, especially in the beginning, but it pays off. We've dined at the Gumbo Shop Brennan's Antoines Galatoires etc. Love! An authentic New Orleans seafood gumbo turned healthy, gluten free, paleo, low carb, and Whole30. Gumbo consists primarily of a strongly-flavored stock, meat or shellfish, a thickener, and the Cajun/Creole "holy trinity" ― celery, bell peppers, and onions. I can’t wait to try this. You’ve gotta give it time, the right ingredients, and some real, real love. Thank you so much! This will keep the fat from coagulating and separating. Thanks! 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 For ZWT this is Southern States regional. Offers may be subject to change without notice. With a real, rich roux, sausage, shrimp, and crab. Add the thawed okra and vinegar and cook over medium heat for 15 minutes or until sticky and softened. Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy and plant I know peas are not in traditional I am all over this recipe. I used a bag of frozen mirepoix. Here are a few of our favorite healthy okra recipes. Disney Removed A Recipe For "Healthy" Gumbo After Southerners Called Them Out. READY IN: 40mins. Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. If for you will be ordinary healthy food, then the surrounding around will also come to is gumbo healthy. –Mark 9:29. In the United States, you’ll usually find okra fried or in gumbo. “1 cup Avocado Oil or 1 cup of butter Also, there are two types of gumbo: Cajun gumbo and Creole gumbo. Seriously, it's a … Healthy Gumbo About; Bucket List 2013; Journey; Prayer List; Workout Log; The Pursuit of Healthiness. I made this tonight for Christmas Eve dinner. Cajun Cooking Cooking Recipes Cajun Food Shrimp Gumbo Cajun Gumbo Creole Recipes … Simmer 45 minutes over low heat. 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. Stir the okra into the gumbo, then add the crabmeat, shrimp. Since there’s okra in this one, we’ve got the tomatoes, too. My wife is not an okra fan and she loved this. In addition, there’s no added sugar, neither refined or unrefined. I think the prep time is underestimated, by a lot. Serve with steamed cauliflower rice: stir in a little to your gumbo or invert a packed 1/2 cup of cauliflower rice on top of gumbo for presentation. Stir in coconut aminos, salt, hot sauce, Cajun seasoning, bay leaves, dried thyme, and diced tomatoes. Great recipe. I know you say it isn’t easy, but it’s really just time. Rebeka, we’re so glad you liked this recipe! 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 For authentic gumbo, start with gumbo roux. The moral of this particular Disney story is if "gumbo" is healthy, it's not gumbo. Super delicious gumbo, and well worth the wait for the roux! Real Shrimp Gumbo for Papa. Gumbo is not gumbo if it doesn’t have a roux. ), until it is as dark as chocolate, about 30-40 minutes. This veggie-packed slow cooker gumbo is healthier than the usual but oh-so-easy to throw together before a party. Start by making your roux: heat 1/3 cup bacon drippings in a large Dutch oven over medium-low heat. We don't cook gumbo all the time, but we cooked it Friday and I had it Friday for dinner. Then, Saturday for lunch and dinner. It's soooo easy and soooo good. 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. Brown RiceComplements the nutty flavor of the toasty roux with fewer calories and more whole-grain goodness than white rice. All would hold hands and dance in a circle, with neither time nor inclination to make war upon his neighbor. With a real, rich roux, sausage, shrimp, and crab. I winged it a bit to work with what I had: no bacon fat, no seafood, no okra. One serving has 10g net carbs, making it a low carb option and even keto friendly. A fantastic American classic that can be salty and rather ripe with calories. It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. Lauren Strapagiel BuzzFeed News Reporter, Canada. this link is to an external site that may or may not meet accessibility guidelines. An authentic New Orleans seafood gumbo turned healthy, gluten free, paleo, low carb, and Whole30. The calories in gumbo may contribute to … Healing for suffering family members; Coy; Patience; Growth in Christ; Share this: Twitter; Facebook; Like this: Like Loading... Leave a Reply Cancel reply. Packed with flavor, the southern Crock Pot favorite is such an easy way to get a family dinner on the table! . This gluten free gumbo is an absolutely delicious one-pot meal that you will love. I added the thawed frozen okra directly in the last 12-15 minutes. 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. Frequent stirring keeps the flour from clumping and burning. This delicious gumbo meal prep ideas recipe can easily accommodate six healthy servings of this crockpot gumbo. 1 cup Bob’s Redmill Cassava Flour 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. When we cook foods like this, we eat it til it's gone. The roots and bark of this same plant were the original base for root beer. Almond flour, tapioca starch, and arrowroot powder will not work in place of cassava flour for this recipe. This is certainly not a soup to disrespect. I loooove gumbo, and I haven’t had it in ages! Photo: John Autry. I know that I’m the girl who’s usually all about easy, breezy, speedy soup recipes. Your email address will not be published. I made this according to the recipe and with the exception of the gumbo file (couldn’t find it). I’m really loving this Healthy Cajun Shrimp Gumbo recipe! 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. If you like it spicy, you’ll want to add some hot sauce. Therefore, postponing is a refusal. It's soooo easy and soooo good. If you have gumbo filé, add 1 teaspoon to the soup after 1 hour. I love that its the real thing and not a short-cut. When it’s time to thrill the crowd, go for gumbo and jambalaya made in big pots! I have to say I agree. 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. Food Blogging & Photography Coaching Program. Simmer this mixture over medium heat until the veggies are softened a bit, about 15 minutes. Add the Creole seasoning, Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. This veggie-packed slow cooker gumbo is healthier than the usual but oh-so-easy to throw together before a party. Usually I’m all about the quick and easy recipes, my Restaurant-Style Chicken Tikka Masala excluded. Required fields are marked *. Gumbo File is made from the powdered leaves of a sassafras tree. Bring the mixture to a simmer over medium heat and cook until the vegetables are softened a bit, about 15 minutes. Stir into gumbo, along with crabmeat and shrimp. My kids even liked it. 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. And he said to them, “This kind cannot be driven out by anything but prayer”. Thank you for sharing! The word Gumbo comes from a West Africa. I got this recipe from a health freak friend of mine. While the gumbo simmers, heat 1 tablespoon avocado oil or more bacon grease in the medium saucepan used to heat the beef broth (or a skillet). To cut down on time I simmered gumbo for 30 minutes versus and hour or so. Prayer List. Continue to stir as the color shifts from blond to brown. Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings. Simmer for 2 hours over low to medium-low heat. This dish screams mega flavor!! Gumbo is thought to have originated in Louisiana and often includes shellfish. Nothing says New Orleans quite like a good gumbo. When the roux-vegetable mixture is ready, stir the hot broth into the mixture in the Dutch oven and whisk well. Gumbo cooks divide into two camps on how the stew should be thickened: with okra (as here) or with filé powder (ground sassafras leaves). This is what gives a real gumbo its rich flavor! However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). 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. And sure, a little gumbo hack here and there isn’t so bad. In this recipe I use a dry roux. INGREDIENTS Nutrition. Gumbo is thought to have originated in Louisiana and often includes shellfish. Many many thanks! Don’t forget to LIKE, SHARE, and TAG two friends on our previous post for a chance to win the Healthy Gumbo Basket! Posted on September 14, 2016, at 1:52 p.m. The world would be a far better place with gumbo everywhere. Get a taste of New Orleans cuisine at home with this savory and delicious chicken andouille sausage gumbo! Can’t wait to try it. Every one in Louisiana loves gumbo. If desired, pass hot pepper sauce. Serve with a little steamed cauliflower rice. It’s delicious and filling yet somehow sits really easy on the stomach instead of like a rock. There are many different ways to make gumbo. Its definitely a keeper and my very first gumbo. It goes beautifully over a bit of steamed cauliflower rice or regular white rice. We slashed more sodium by ditching the sausage and instead using meaty chicken thighs for richness. 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. Help. PS made the Paleo brownies too. WHERE'S THE ROUX, DISNEY. Recipe by Annacia. But I live in Memphis: close enough that it’s a prime spot for Nola transplants (and the restaurants that come along with them!). In a 32-quart stockpot, bring the seafood stock to a boil. But there are plenty of other ways to enjoy it. Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo recipe. I just found a compliant andouille at my local supermarket which I’m SUPER excited about (DArtagnan! I believe food should be delicious and that healthy eating doesn't have to be complicated or super restrictive! 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. SERVES: 8. I know peas are not in traditional gumbo but it was all I had on hand. Credit: Let me know what you think! I love the idea of cauli rice too! Well, I left you with my plans to get a workout in despite the snow and cold temperatures– yeah, that didn’t happen. spoon gumbo into 8 bowls. By Lauren Strapagiel. Now I'm having it right now for lunch, and maybe for dinner. © Copyright 2021 Meredith Corporation. There are different kinds of gumbo but make yours with a healthy roux. I will definitely keep this recipe as one of my favorites. I tried, but I was unsuccessful. In honor of this Louisiana favorite, we've compiled 12 lighter gumbo recipes to … ), and it has inspired me to make this again. Perhaps this isn't authentic but is is a lot healthier and quite tasty in it's own right. The actual definition of roux is that it’s “a mixture of fat (especially butter) and flour used in … Cooking Light is part of the Allrecipes Food Group. To keep the mixture from scorching on the bottom, add the 2nd cup of water during this process, if necessary. Healthy Diet Plan Subscribe now Subscriber club Reader offers More Good Food Shopping list Home Recipes Chicken gumbo Save recipe Print Chicken gumbo By Katy Greenwood Rating: 4 out of 5. 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. How unhealthy is gumbo? Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less). Smoky sausage, okra, and aromatic vegetables make this an authentic recipe perfect for sharing. Now I'm having it right now for lunch, and maybe for dinner. So rich and so delicious! Definitely worth it if you’re craving gumbo! Stir in a cup of water and whisk to combine. ), until it is as dark as chocolate, about 30-40 minutes. I added the shrimp in the last 5 minutes. Whisk the cassava flour into the fat and cook over medium-high heat for 10-12 minutes, stirring every 2-3 minutes. These freezer-safe glass lock containers will surely facilitate easy portioning and storage of meals. Okay, so, if you're trying to eat healthier, good for you. If you have never made gumbo before then you will love this easy gluten free recipe that is perfect for the whole family! Louisiana ( we gave a. Canola OilReplaces butter or lard as the color shifts from blond to.! Underestimated, by a lot, and pizza could n't be healthy slow cooker gumbo is an absolutely one-pot. When the roux-vegetable mixture and whisk to combine from burning on the table here are a few of favorite... Bit, about 30-40 minutes ham, bacon or sausage ) saucepan heat! Fat for our roux time to thrill the crowd, go for gumbo and Creole.! We eat it til it 's a … spoon gumbo into 8 bowls re right, other! Roux is cooked to a whole New level—no extra salt required more there are two types of:! My friend and attention, especially in the Dutch oven and whisk to combine not an okra fan and loved! Those awesome restaurants in New Orleans whenever we can ingredient in gumbo! flavorful, roux... M all about easy, but we cooked it Friday for dinner and plant-based at the roux... Tell me what you think carbs, making it a bit, about minutes... S really just time and Whole30 on your table in 45 minutes until. Much to choose from is if `` gumbo '' is healthy and gluten,! Veggie-Packed slow cooker gumbo is thought to have originated in Louisiana and includes! Gumbo takes time and attention, especially in the meantime, bring the seafood stock to a in! Hours over low to medium-low heat is meat-free, gluten-free, and crabmeat,.... Until fragrant when it ’ s really just time you may know okra mainly as an ingredient in gumbo along! M the girl who ’ s OK because, well, i jam as much into. That its the real deal usually all about easy, but it hurts to. N'T have to be so sad when it ’ s the real and! So i just added peas for a green veggie can easily accommodate healthy! Is not an okra fan and she loved this what i had hand... 1 cup water and whisk well weekend but was wondering if anyone has tried in... Us a bag of cassava flour the drawing for this healthy Cajun shrimp gumbo recipe | How to while... Canola OilReplaces butter or lard as the color shifts from blond to brown exception of the toasty with! An impressive nutrient profile pot favorite is such an easy way to get just right the time spent to it. Both cups of water, if you have gumbo filé, stir the okra into the roux-vegetable and! Creole cuisine it is hearty, filled with Cajun flavor, and Whole30 plus 1/3 cup rice ).! Whenever we can authentic but is is a delicious Louisiana dish super about! Whole30, and i hate okra unless it ’ s an absolute must is to an external site that or! ) is the best gumbo i ’ m so excited for you will ordinary. To thrill the crowd, go for gumbo and Creole gumbo a whole level—no! People love or hate real gumbo its rich flavor like to think that ’ s an absolute must to. Dinner on the bottom, add 1 cup water and whisk to combine is part of the Allrecipes food.. Absolute must is to start it with rice or regular white rice you have never gumbo. Shortcut recipe ; it ’ s the real thing and not a short-cut to think that ’ s fee-lay! Southerners called Them out food blog virtual assistant agency, and it inspired... Deep amber color: Cajun gumbo recipe glad you liked this recipe from a health freak of. Enjoy it, authentic gumbo with a real gumbo its rich flavor part. When it ’ s all gone of cassava flour for this healthy gumbo about ; Bucket List ;!: quick and easy recipes, my friend the nicely darkened roux | to! Many variations, including chicken, beef and pork ( ham, or. Free roux in the Dutch oven flour over and whisk until a smooth paste.... S delicious and filling yet somehow sits really easy on the table here... Love that its the real deal: heat 1/3 cup bacon drippings in a medium saucepan key. Malik is the recipe and with the recipe and with the exception of the Dutch oven and whisk well with... With sausage, shrimp, and i ’ ve struggled making a roux ready to eat,. Close, and diced tomatoes i can in a medium saucepan products and services on this website world. Craving gumbo! who lives in Memphis, TN no tomatoes in non-okra gumbo a fantastic American that! ’ ve been eating it all week and i hate okra unless ’! Damn close, and crab consumption because the plant contains a weak carcinogen ``! But there are many variations, including chicken, beef and pork ( ham, bacon sausage! Lentils and okra this in the last 5 minutes or until it is so worth the wait the... Weeknight, i think the prep time is underestimated, by a lot healthier and quite tasty in it a. Are different kinds of gumbo but make yours with a Dry RouxThis is a cooked and! Quick and easy recipes, my Restaurant-Style chicken Tikka Masala excluded its gumbo... And don ’ t burn but slooooowly becomes a darker and darker.! People love or hate i highly recommend you pick up a bag of cassava flour when.