Name: Sausage Gumbo
Total time: 30 min
Ingredients: 12 ounces hot Italian turkey sausage links, removed from casings; 2 teaspoons canola oil; 1 large onion, diced; 4 cloves garlic, minced; 1 teaspoon Cajun seasoning; 2 tablespoons all-purpose flour; 4 cups chopped tomatoes; 4 cups reduced-sodium chicken broth; 2.5 cups frozen chopped okra; 0.75 cup instant brown rice; 1 bunch scallions, trimmed and sliced (optional)

Sausage Gumbo

3.4

(8)

8 Reviews

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

EatingWell Test Kitchen

Updated on September 23, 2022

Active Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Dairy-Free Low Added Sugars Low-Calorie

Jump to Nutrition Facts

Choosing the Ingredients

This simplified version of gumbo is quick and easy to make. Here are some key ingredients that made it healthier:

Hot Italian Turkey Sausage

Although gumbo is typically made with andouille sausage, a type of smoked sausage made with pork, we opted for hot Italian turkey sausage. Turkey sausage has less fat, calories and sodium.

Frozen Okra

For this recipe, we use frozen chopped okra as a thickener. Frozen chopped okra is convenient to use, boosts the veggie content of this dish, and is available all year round. Check out more tips for cooking okra.

Instant Brown Rice

Instead of serving the gumbo over white rice, we add nutrient-packed instant brown rice to the gumbo and simmer it until cooked through, which only takes about 10 minutes. Regular brown rice takes about 40 to 45 minutes to cook. If you opt to make regular brown rice, we have a guide on how to cook brown rice perfectly.

Additional reporting by Jan Valdez

Ingredients

12 ounces hot Italian turkey sausage links, removed from casings
2 teaspoons canola oil
1 large onion, diced
4 cloves garlic, minced
1 teaspoon Cajun seasoning
2 tablespoons all-purpose flour
4 cups chopped tomatoes
4 cups reduced-sodium chicken broth
2 ½ cups frozen chopped okra
¾ cup instant brown rice
1 bunch scallions, trimmed and sliced (optional)

Directions

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.
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.

Equipment

Dutch oven

To make ahead

Cover and refrigerate for up to 3 days or freeze for up to 3 months.

Nutrition Facts (per serving)

165	Calories
6g	Fat
18g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size about 1 cup
Calories 165
% Daily Value *
Total Carbohydrate 18g	6%
Dietary Fiber 3g	11%
Total Sugars 5g
Protein 12g	23%
Total Fat 6g	8%
Saturated Fat 2g	8%
Cholesterol 25mg	8%
Vitamin A 974IU	19%
Vitamin C 23mg	25%
Folate 47mcg	12%
Sodium 627mg	27%
Calcium 48mg	4%
Iron 2mg	9%
Magnesium 33mg	8%
Potassium 461mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.