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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 Magazine Dec/Jan 2006; updated November 2022


Credit: Christine Ma

Recipe Summary

20 mins
30 mins

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


Ingredient Checklist


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.

  • 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.


Dutch oven

To make ahead

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

Nutrition Facts

about 1 cup
165 calories; protein 11.5g; carbohydrates 17.8g; dietary fiber 3g; sugars 4.9g; fat 6.2g; saturated fat 1.6g; cholesterol 25.3mg; vitamin a iu 974.2IU; vitamin c 22.7mg; folate 47.3mcg; calcium 48.3mg; iron 1.6mg; magnesium 32.7mg; potassium 460.6mg; sodium 627.2mg; thiamin 0.1mg.

1 starch, 1.5 vegetable, 2 lean meat