Healthy Recipes Healthy Ingredient Recipes Healthy Meat & Poultry Recipes Healthy Turkey Sausage Recipes 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 23, 2022 Print Rate It Share Share Tweet Pin Email Photo: Christine Ma Active Time: 20 mins Additional Time: 10 mins Total Time: 30 mins Servings: 8 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. Rate it Print Nutrition Facts (per serving) 165 Calories 6g Fat 18g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved