Gumbo
Gumbo is a traditional Cajun dish, soup or stew, containing seafood, sausage, okra, roux and spices like cayenne, paprika and file powder.
Here is a simple recipe for making gumbo at home:
Ingredients:
- 1/4 cup vegetable oil
- 1/4 cup all-purpose flour
- 1 large onion, diced
- 1 green bell pepper, diced
- 3 cloves of garlic, minced
- 4 cups chicken stock
- 2 cups of diced okra
- 1 lb of your choice of protein (chicken, sausage, shrimp)
- 1 teaspoon cayenne pepper
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 tablespoon file powder
- Cooked rice, for serving
Instructions:
- In a large pot, heat the oil over medium-high heat.
- Add the flour and stir constantly to make a roux, cooking until the roux becomes a dark brown color.
- Add the onion, bell pepper, and garlic to the roux and cook until softened.
- Slowly pour in the chicken stock while stirring.
- Add the okra, protein, cayenne pepper, paprika, salt, and pepper to the pot and stir to combine.
- Bring the gumbo to a simmer and let cook for at least 30 minutes, or until the okra is tender and the flavors have melded together.
- Remove from heat and stir in file powder just before serving, over rice.
This recipe is a simple one, and there are many variations on how to make gumbo, such as seafood gumbo, chicken and sausage gumbo and so on. You could use any of the variety of protein or vegetables, but the roux and the trinity – onions, celery, bell pepper – is the heart of the gumbo.
Tips for preparation of Gumbo
Here is a simple recipe for making gumbo at home:
Ingredients:
- 1/4 cup vegetable oil
- 1/4 cup all-purpose flour
- 1 large onion, diced
- 1 green bell pepper, diced
- 3 cloves of garlic, minced
- 4 cups chicken stock
- 2 cups of diced okra
- 1 lb of your choice of protein (chicken, sausage, shrimp)
- 1 teaspoon cayenne pepper
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 tablespoon file powder
- Cooked rice, for serving
Instructions:
- In a large pot, heat the oil over medium-high heat.
- Add the flour and stir constantly to make a roux, cooking until the roux becomes a dark brown color.
- Add the onion, bell pepper, and garlic to the roux and cook until softened.
- Slowly pour in the chicken stock while stirring.
- Add the okra, protein, cayenne pepper, paprika, salt, and pepper to the pot and stir to combine.
- Bring the gumbo to a simmer and let cook for at least 30 minutes, or until the okra is tender and the flavors have melded together.
- Remove from heat and stir in file powder just before serving, over rice.
This recipe is a simple one, and there are many variations on how to make gumbo, such as seafood gumbo, chicken and sausage gumbo and so on. You could use any of the variety of protein or vegetables, but the roux and the trinity – onions, celery, bell pepper – is the heart of the gumbo.
Gumbo serving size
As a main course, a serving size of gumbo can be around 8 to 10 ounces, with some recipes yielding 6-8 servings.
It also depend on the ingredients use, as protein source such as chicken, sausage or seafood gumbo will have more portion than only vegetable gumbo.
Gumbo nutrition value
Here are some general guidelines for the nutrition of gumbo, but keep in mind that this will change depending on the ingredients used:
- Calories: A serving of gumbo can range from around 300 to 600 calories, depending on the ingredients used.
- Protein: Gumbo can be a good source of protein, with a serving containing around 15 to 30 grams of protein, again depending on the ingredients used, particularly if it include meats or seafood.
- Fat: Gumbo can be high in fat, with a serving containing around 20 to 30 grams of fat. This can be reduced by using lean meats and reducing the amount of oil used in the roux.
- Carbohydrates: Gumbo typically contains okra and can be a good source of carbohydrates, with a serving providing around 20 to 30 grams of carbohydrates.
- Fiber: Gumbo contains okra which provide some amount of fiber.
- Vitamins and minerals: Gumbo can be a good source of vitamins and minerals, such as Vitamin C, Vitamin A, calcium and iron.