Garnish with chopped parsley if desired. The word Gumbo comes from a West Africa. Cook this mixture, whisking almost constantly, for about 30 minutes, or until it turns a deep amber color. Remember that the words tomorrow or later are your main hindrance. I know that I’m the girl who’s usually all about easy, breezy, speedy soup recipes. Savory, spicy, warm, delicious. Yes to those shrimp too . 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!”. This dish screams mega flavor!! Louisiana Vegan Gumbo This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! Don’t forget to LIKE, SHARE, and TAG two friends on our previous post for a chance to win the Healthy Gumbo Basket! My kids even liked it. READY IN: 40mins. Consisting of a strong flavored stock, protein, seasoning vegetables, and a thickener, it's a versatile dish for any occasion. 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). I haven’t had gumbo is a long time! Thank you. In this recipe I use a dry roux. Perfect rainy day meal to make while confined at home. Every one in Louisiana loves gumbo. Keep the shrimp stock warm, adding it slowly to the roux. A big pot of Healthy Slow Cooker Gumbo with chicken, sausage, and shrimp is a nourishing, cozy and satisfying way to end the day. When melted, whisk in the flour a little at a time and then continue to cook, stirring constantly (Don’t walk away! Packed with flavor, the southern Crock Pot favorite is such an easy way to get a family dinner on the table! It’s so good! The calories in gumbo may contribute to … However, if you are not in a region where seafood is plentiful, this chicken sausage gumbo is the answer. Thank you so much! 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. Also, there are two types of gumbo: Cajun gumbo and Creole gumbo. Gumbo consists primarily of a strongly-flavored stock, meat or shellfish, a thickener, and the Cajun/Creole "holy trinity" ― celery, bell peppers, and onions. 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. This made my day! Stir hot broth into the roux-vegetable mixture and whisk well. And sure, a little gumbo hack here and there isn’t so bad. this link is to an external site that may or may not meet accessibility guidelines. I winged it a bit to work with what I had: no bacon fat, no seafood, no okra. 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. SERVES: 8. This healthy gumbo recipe has a lot of the familiar flavors, with healthy substitutions that dramatically reduce the amount of fat and number of calories. Kid Friendly Healthy Gumbo Recipe. Disney Removed A Recipe For "Healthy" Gumbo After Southerners Called Them Out. In a 32-quart stockpot, bring the seafood stock to a boil. I can’t wait to try this. This healthy gumbo recipe has a lot of the familiar flavors, with healthy substitutions that dramatically reduce the amount of fat and number of calories. Credit: Papa played football for Tulane, sent a few of his kids (and then grandkids!) We’re in Chicago and don’t have much to choose from. 30 mins. Print. If you have never made gumbo before then you will love this easy gluten free recipe that is perfect for the whole family! Photo: John Autry. ), and it has inspired me to make this again. Gumbo is very healthy. In the meantime, bring the 4 cups of beef broth to a boil in a medium saucepan. 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. Made with bacon fat? Pros: Healthy Flavorful Read More Then, Saturday for lunch and dinner. …it’s gumbo time, friends. 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. A good gumbo takes time and attention, especially in the beginning, but it pays off. Since there’s no all-purpose flour, there’s no gluten to contend with in this recipe. This easy recipe is ready to eat in about 2 hours. Gumbo, a staple of New Orleans cuisine, is a thick soup-stew that comes from the region’s Creole cuisine. Garnish with chopped parsley. This recipe uses shrimp and crab. 1 . There are different kinds of gumbo but make yours with a healthy roux. Recipe by Annacia. 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! Plus they can be easily popped into the microwave for reheating when you’re ready for your meal. I’ve lost 53 pounds now making healthier choices, so I am excited to see all the healthier options here. I never have. I loooove gumbo, and I haven’t had it in ages! This healthy vegetarian dinner is meat-free, gluten-free, and doesn't contain shrimp. Since there’s okra in this one, we’ve got the tomatoes, too. Gumbo is thought to have originated in Louisiana and often includes shellfish. Bring the mixture to a simmer over medium heat and cook until the vegetables are softened a bit, about 15 minutes. Yay, we are so glad you enjoyed this recipe! This recipe uses shrimp and crab. My wife is not an okra fan and she loved this. We don't cook gumbo all the time, but we cooked it Friday and I had it Friday for dinner. Get a taste of New Orleans cuisine at home with this savory and delicious chicken andouille sausage gumbo! 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). When we cook foods like this, we eat it til it's gone. To cut down on time I simmered gumbo for 30 minutes versus and hour or so. With a real, rich roux, sausage, shrimp, and crab. WHERE'S THE ROUX, DISNEY. Thanks for the wonderful recipe! Okay, so, if you're trying to eat healthier, good for you. The gumbo recipe I’m sharing with you today is a Cajun gumbo, which does not use tomatoes. Filé powder, also known as gumbo filé, is an herbal powder made from the dried and ground leaves of the sassafras tree (Sassafras albidum), native to eastern North America. The Nothing about this is “hard” just don’t plan on going anywhere for 4 hours. Whisk the cassava flour into the fat and cook over medium-high heat for 10-12 minutes, stirring every 2-3 minutes. This healthy and gluten free seafood gumbo tastes just like an authentic New Orleans recipe, thanks to a rich roux. Photo: Randy Mayor. Love! Slowly whisk the flour into the hot oil to form a thick paste. Leave a comment. Um, delish. Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. If you have gumbo filé, stir in the remaining 1 teaspoon right before serving. If you have not used both cups of water yet, heat the 2nd cup of water with the beef broth. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less). 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. Well, I left you with my plans to get a workout in despite the snow and cold temperatures– yeah, that didn’t happen. Frequent stirring keeps the flour from clumping and burning. That’s the key to a really damn good gumbo, I highly recommend you pick up a bag of cassava flour, as it works so beautifully in other grain-free recipes, too, BBQ Chicken Bowls with Sweet Potatoes and Coleslaw (Whole30), The Best Filet Mignon Recipe Ever with Garlic Herb Compound Butter (Reverse Sear), Healthy Zuppa Toscana (Whole30, Paleo, Dairy Free), Best Chicken Tikka Masala Recipe (Restaurant Style), Hibachi Chicken with Fried Rice and Vegetables, Everything Bagel Chicken with Scallion Cream Cheese Sauce (Keto), Perfect Paleo Brownies (Fudgy, Crackly Top, Gluten Free), Best Ever Tom Kha Gai Soup (Thai Coconut Chicken Soup), Egg Roll in a Bowl with Creamy Chili Sauce (Keto, Whole30, Paleo). So if you’re making gumbo, something that’s an absolute must is to start it with roux! Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy and plant When melted, whisk in the flour a little at a time and then continue to cook, stirring constantly (Don’t walk away! I am excited to try this over the weekend but was wondering if anyone has tried this in the instant pot? Stir the okra into the gumbo, then add the crabmeat, shrimp. This is the best gumbo I’ve ever had! Delicious things come to those who wait sometimes. All Rights Reserved. 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. All it takes is one pot. The roots and bark of this same plant were the original base for root beer. Healthy Gumbo (Dont know why its called gumbo) Recipe by Ms.Liza. Seriously, it's a … Now I'm having it right now for lunch, and maybe for dinner. Usually I’m all about the quick and easy recipes, my Restaurant-Style Chicken Tikka Masala excluded. Wow, such special and BEAUTIFUL comfort food! To keep the mixture from scorching on the bottom, add the 2nd cup of water during this process, if necessary. Add the second cup of water, if needed, to keep the mixture from burning on the bottom of the Dutch oven. 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. Meanwhile, add your celery, onion, bell pepper, and garlic to a food processor and pulse a few times until the mixture is finely chopped. When you think of gumbo, you think of a rich, dark, tongue tingling stock and that lip-smacking base starts with a roux. Total Time. I feel like an accomplished cook now that I made a roux. 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). I know peas are not in traditional gumbo but it was all I had on hand. Great recipe. Let me know what you think! Definitely worth it if you’re craving gumbo! For authentic gumbo, start with gumbo roux. Thank you for this! A good gumbo takes time and attention, especially in the beginning, but it pays off. 1 cup Bob’s Redmill Cassava Flour Add the Creole seasoning, You should definitely try it and tell me what you think. I’m so happy you like it! Finally, there are no weird preservatives or strange additives! Gumbo File is made from the powdered leaves of a sassafras tree. But all gumbos include a thickener called a roux, which is a cooked fat and flour mixture. I’m so excited for you to try it. All would hold hands and dance in a circle, with neither time nor inclination to make war upon his neighbor. It should also be noted that gumbo is almost always made with okra The actual definition of roux is that it’s “a mixture of fat (especially butter) and flour used in … Add the onions, bell pepper and celery. How did you make the roux with the cassava flour. It was all I changed with the recipe and it was delicious. It turned out perfect!! I really wanted to make a gumbo gluten free but I am not being successful. In the United States, you’ll usually find okra fried or in gumbo. Gumbo means "okra". 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 heart-healthy Southern Style Gumbo is a delicious Louisiana dish.