To keep it simple, we've opted for just the essential ingredients in this rendition of the hearty Creole favorite: sausage, okra, rice and a little spice.

EatingWell Test Kitchen
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.

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  • Return the pan to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, about 30 seconds. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Stir in broth, cover, increase heat to high and bring to a boil.

  • Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes. Serve sprinkled with sliced scallions, if using.

Tips

Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

Ingredient Note: Cajun seasoning is a spice blend that usually includes cayenne and black pepper, salt, thyme, garlic and onion powder and paprika. Look for it in the spice section of the supermarket.

Nutrition Facts

165 calories; 6.2 g total fat; 1.6 g saturated fat; 25 mg cholesterol; 627 mg sodium. 461 mg potassium; 17.8 g carbohydrates; 3 g fiber; 5 g sugar; 11.5 g protein; 974 IU vitamin a iu; 23 mg vitamin c; 47 mcg folate; 48 mg calcium; 2 mg iron; 33 mg magnesium;

Reviews (14)

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14 Ratings
  • 5 star values: 9
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 2
Rating: 4 stars
03/05/2017
I added a little more Cajun seasoning for and extra kick and about a cup less okra just so it wouldn't be too slimy (ew) and it was fresh. Those were the only differences but it came out pretty good. My first time making gumbo and I'll probably make it again! Read More
Rating: 4 stars
12/07/2014
Used venison sausage Used some vennison sausage which can be dry and it was great. Even my 6 and 9 year old enjoyed! Pros: Easy fast Read More
Rating: 3 stars
04/19/2013
Good I made this on a whim when I didn't know what to make for dinner and it turned out great! My kids even liked it. I didn't have okra so I just added peas for a green veggie in place of another green veggie. I know peas are not in traditional gumbo but it was all I had on hand. It was all I changed with the recipe and it was delicious. Definately making this again. Pros: healthy tasty easy Read More
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Rating: 1 stars
12/03/2012
Not close enough to a gumbo Missing the roux and the cajun trinity I'm not really sure how this is supposed to be tasty. I've made a healthy gumbo for years and this does not come even close. Why eliminate the bell pepper and celery? They're the heart of gumbo flavor. Brown the flour in the oven for the roux you'll get maximum flavor with no fat. Skip the cardboard turkey sausages and add a little lean bacon instead for the smokey taste and chicken breasts for the meat. Much healthier and tastier. Add some thyme to the cajun seasoning and diced green bell pepper and celery to the onion and voila you get real healthy gumbo! Cons: missing too many healthy flavorful ingredients Read More
Rating: 5 stars
09/02/2012
fantastic recipe. I didn't have creole seasoning so I did have to make my own. I also didn't measure it but my eyeballing tells me I probably used twice what the recipe listed. I used smell to gauge what was right. Everything else I did according to recipe and it turned out fantastic. Highly recommended! Read More
Rating: 5 stars
10/30/2011
Made this last night and it was really great! I had to get regular turkey sausage but added some red pepper flakes and Hot Pete for some extra spice. Also used canned diced tomatoes instead of fresh but followed the rest of the recipe exactly. It had a really nice flavor and was very filling for such few calories! Read More
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Rating: 5 stars
10/30/2011
I made this and think it is ok but although there is the desire to make it simple most gumbo dishes would include celery. Celery adds fiber nutrients flavor and few calories so why not? Read More
Rating: 5 stars
10/30/2011
Thought it would be too spicy with hot sausage but it added so much flavor! I used a large can of whole tomatoes which I broke up by hand as I added them with the juice. I didn't have Cajun seasoning so I substituted creole seasoning and a pinch of chili powder cumin and thyme. Delicious rich flavors for so little calories!! Ginger Read More
Rating: 5 stars
10/30/2011
I've made this dish twice and the family loves it. I use Creole seasoning instead of Cajun and added raw shrimp as well during the last ten minutes of cooking. This dish is definitely in the rotation for simple meals during the week. Read More
Rating: 5 stars
10/30/2011
Very Nice. I added 3 chicken breast to the sausage and red bell pepper which gave it nice color. Family liked it I think I'll keep this one. Read More
Rating: 5 stars
10/30/2011
I thought this was very good and very easy to make. The soup had great flavor and had just the right amount of heat (I'm a wuss when it comes to heat). Next time I might decrease the amount of rice used to cut back on calories and to allow it to be more soupy and throw in another vegetable or two (celery red pepper or carrot). Also the leftovers reheated well and tasted fine. I agree that this recipe is a keeper! Read More
Rating: 5 stars
10/29/2011
I modified a bit based on what I had on hand....a locally-made smoked beef sausage (delicious spices) Creole seasoning large can of petite diced tomatoes beef broth and a lot of water. Sauteed the onions celery spices and garlic and then added all to the crock pot. Added more water periodically for the rice to absorb. 8 hrs. on low...delicious! Everyone (some picky eaters) enjoyed it. Served w/ corn bread on the side... Read More
Rating: 1 stars
10/29/2011
Really not tasty! I love knowing that what I'm eating is healthy but only when it's tasty! I made this dish following the recipe and my guess is these turkey sausages are a very poor substitute to the real thing. Worse than tasteless they are nasty! Sorry eatingwell.com: I'm usually a big fan! But this time it's just not good. Pros: Easy to make Cons: Tastes nasty! Read More
Rating: 5 stars
10/29/2011
Smells amazing!! I did modify the recipe a touch but not to much cause i wanted to stay true to the flavor. I did not have hot turkey sausage so i used what i had on hand which was chicken sausage. I removed it from the case and added two chicken breasts cut in small chunks. I also added carrots and celery which i sauteed with the onions. I added all the ingrediants after the veggies were soft except the okra because i did not have instant rice i had regular brown(which takes a little longer). It came out absolutly wonderfull and smells even better. I love this website and all the great recipes!! Pros: Very healthy!! Cons: Needs more veggies! Read More